9/15 week

Sep 15, 2019

 by Ryan Webb



4 Rounds:



30 Cal Row


5 Burpees

10 DB Lunges 35/25s+

15 Air Squats


30/20 Cal Assault Bike


30 KB Russian Swings 70/53lb.



Feel free to try 45/35s on the DB Lunges.




Join crossfit (except disregaurd the percentanges for the sets)



Recovery Week For Squats


Every 4min. x 4 Rounds:

5 Back Squats (% based below)

10 DB Bent Over Rows

50 Double Unders

Round 1) 40%

Round 2) 50%

Round 3) 50%

Round 4) 60%

*Do the DB Rows as heavy as possible. 10 Each Arm.

*QUALITY over speed on this part.


12min. AMRAP:

8 Front Rack Lunges 95/65

8 Wall Balls 30/20

8 Cal Row


*Add 2 Reps Each Round

*Round 2 is 10 Reps

*Round 3 is 12 Reps... and so on...










0-20 min...

3 Rounds:

20 Push Press (75/55lb.)

500m Row

20 Push-ups

10 Burpee Pull-ups


20-30 min...

3 Rounds:

400m Run

15 Sumo Deadlifts High Pulls (75/55lb.)


30-35 min...


30 DB Russian Twists (25/15lb.)

10 Alternating Toe Touches (L+R= 1rep)

Alternating Toe Touch Demo:



Every 6 min x 5

5 pushpress

10 DB split squats

3 hang power cleans


5 rounds

100 m run

10 pushup

10 ring rows



*time to start learning how to do cleans and what the Modifying terms mean (below)

these need to be pefect, add weight slowly




Every 4min. x 5 Rounds:

5 Power Clean and Jerks

immediately into;

400m Run


Round 1: @50%

Round 1: @60%

Round 1: @65%

Round 1: @70%

Round 1: @75%


I want this to feel like your strength work today, so make sure that weight is challenging and then run HARD to get extra rest and get your cardio in.


Try to stay within 5sec. of every 400m Run each time!

Score is you heaviest set of 5 completed with the run in the 4min. window. Singles or Touch and Go is fine. Just work that technique, lift heavy, and have fun!


"A quick burner"


10min. to get as far as possible....


American KB Swings 53/35


This is actually going to be so nasty because of how light that KB is. #Godspeed



15 min AMRAP:

12 Front Rack Lunges 75/55lbs.

12 Wall Balls 20/14lb.

12 Cal Row


5 min EMOM:

Min 1: Max Slam Balls 30/20lb.

Min 2: Plank

Min 3: Max Slam Balls

Min 4: Plank

Min 5: Max Slam Balls


15 min AMRAP:

12 Overhead Squats (just the bar)

12 Toes to Bar

12 Cal Bike


*2 min rest between sections

RX+ is 75/55lb bar for the OHS.



Time for a solid body building day

In as heavy weights and few sets as possible

Biceps 2000#/4000#

triceps 2000#/4000#

shoulders 2000#/4000#

600 single unders


like last time. THis time a set can not be more than 10 reps

*dips can be done if done strict




"Deadlift Recovery Week"


Every 3min. x 10 Rounds:

10 Cal Bike

10 Cal Row

10 Toes-To-Bar

3 Deadlifts (see below)


*Rounds 1,2,3,4 is 40%

  Rounds 5,6,7,8 is 50%

  Rounds 9 and 10 is 60%


*7 Cals for Ladies :)

Accessory Work

Metcon (No Measure)

Optional Extra Credit:

100 Russian Twists with 35/20lb DB

(Left+Right= 1rep




20min. AMRAP:

50 DB Bench (45/25s+)

50 Double Unders

10 Single Arm Devil Press (5ea. arm)

50 Push-Ups

50 Double Unders

10 Single Arm Devil Press (5ea. arm)

50 Burpees

50 Double Unders

10 Single Arm Devil Press (5ea. arm)


*Every 5min. you get a 1min. REST


(Rest 4min.)


12min. to get as far as possible...

6 - 9 - 12 -15 -18

Cal Row

Cal Bike

200 m run



NOW for the Peach

!5 min to complete

5 x 5 deadlift

*last set sshould be heavier than last week


10,000# for time

front squat

split squat (both legs=1 rep)

hip thrust

*1 rep of each movement at a time, go directly to the next. get to a total of 10,000 pounds as fast as possible





Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to CLIMB! I am only looking for a heavy single today on the 1 reps, but if you are feeling good you can go for the max effort. Your goal is no failed lifts today.


EMOM x 3min.

3 Power Snatch

EMOM x 3min.

2 Power Snatch

EMOM x 3min.

1 Power Snatch

immediately into;

EMOM x 3min.

3 Power Cleans

EMOM x 3min.

2 Power Cleans

EMOM x 3min.

1 Power Clean


*Score is heaviest 1 rep snatch and 1 rep clean combined.


Similar to last week, but not from the hang and a slightly different rep scheme. If you remember last weeks #s, it will help a lot today.


Twisted Steel & Sex Appeal (AMRAP - Rounds and Reps)

15min. AMRAP:

5 Bench Press (135/75)

10 Pull-Ups

15 Wall Balls (20/14)





35 min to finish...


60 Cal Row



Ballslam (20/15lb.)

Box Jumps (24/20")

Air Squats


1 mile run



Ballslam (20/14lb.)

American Kettlebell Swings (70/53lb.)

Air Squats


60/45 Cal Bike


*no rest between sections



Every 4 min x 5

3 bench press

3 pull ups

 jump in with Shred!





Strict Press (Recovery (Week 4 of 4))

5 x 40%

5 x 50%

5 x 50%

5 x 60%


* Today we are doing strict press from the FLOOR. It's super light and it will give you a little extra work :)


*ALSO, in between each set you will do 1min. of your choice:

1.) Double Unders

2.) Lateral DB Raises



Lucifer (Time)

20min. to finish...


Devil Press 50/35s

200m Run



3 Sets:

1min. on 1min. off wighted planks

(use 45/25lbs or more)