Week 39: 26 - 30 September

Monday, 26 September

CF Total!!!

Warm up and work toward that 1RM for
Press
Deadlift
Squat


Tuesday, 27 September

Skill: Hollow holds, kipping progression

WOD: alternating gymnastics push/pull

Pullups: 10-9-8-7-6-5-4-3-2-1
Ring Dips: 1-2-3-4-5-6-7-8-9-10

Additional skill: GHD curcuit 
3 Rounds NFT
10x back extension 10x GHD situp 10x hamstring curls


Wednesday, 28 September

Strength: Clean
5-5-5-5-5

WOD: AMRAP 10 min
10x Alt KB G2OH
20m Single Arm Farmer's Carry
10x Burpee
20m Single Arm Farmer's Carry


Thursday, 29 September

Skill: Box Jump
EMOM 10 min
odd: height
even: lateral

WOD: for time
25x T2B
5x KB Swing
200m run
20x T2B
10x KB Swing
200m run
15x T2B
15x KB Swing
200m run
10x T2B
20x KB Swing
200m run
5x T2B
25x KB Swing


Friday, 30 September

Strength: Sumo Deadlift

WOD: 'FrAnnie'
30-20-10
Thruster
Double Under
Pullups
Situps

Week 38: 19 - 23 Septermber

Monday, 19 September

Skill: Rowing form

WOD: Interval Workout
200m row 20 sec rest 200m run 3 min rest 400m row 40 sec rest 200m run 3 min rest 600m row 60 sec rest 200m run 3 min rest 800m row 80 sec rest 200m run

Tuesday, 20 September

Strength: Front Squat

3-3-3-3-3-3

WOD: For time (break up as required)

100x Barbell thruster

100x KB Swing

100x Abmat Situps

Wednesday, 21 September


Core curcuit:
hollow hold/superman transition 4 rounds 10 sec hollow 10 sec superman 10 sec hollow 10 sec superman 20 sec rest


WOD: 3RFT
21 Cal row
15x burpee over rower
9x T2B




Thursday, 22 September


Strength: Push/Split Jerk
1-1-1-1-1-1-1


WOD: For Time
15x pullups
25x Deadlift @ 225/175
50x Box Jumps
100x Wallball
200x Double Under (2:1 Singles)




Friday, 23 September


Skill: rope climbs (grounded climb [bent/straight leg], foot positioning, big crunch)


WOD: 5RFT
10x T2B
5x Burpee
2x Rope Climb
5x Burpee

whatever's left of this week...

Thursday, 14 September

WOD: 'Kelly'
5RFT
400m run
30x Box Jumps
30x Wallballs


Friday, 15 September

Strength: Snatch
3-3-3-3-3-3

WOD: 5RFT
10x G2OH
10x ring/deficit pushup
10x T2B

MIA

Hey Hamboners! 

So, I know the website/programming has been less than dependable for the past few weeks, and I would like to thank all of you for your patience. Now that I have an actual dependable internet connection, I fully plan on keeping everyone up on the workouts to come. 

Also, if you have any comments, questions, or suggestions regarding the programming I encourage everyone to please provide me and the other coaches with any feedback that you have. Feel free to contact me directly here; seriously, that's all I talk about, working-out. I am really looking forward to getting back in the gym and I hope to see you all soon!

-Andrew