Mon 09/17/18

3 x 5 Eccentric/Tempo Back Squat
(5 sec. down/3 sec. at bottom/drive up;
use same weight for all 3 sets)

for max reps:
5 min. turf-length Sled Push 90#/50#
4 min. turf-length single-arm front-rack KB Carry 53#/35# (alternate R/L)
3 min. Box Step-Ups 30″/24″
2 min. Double Unders
1 min. Burpees

Tues 09/18/18

3 x 5 Eccentric/Tempo Bench Press
(5 sec. down/3 sec. at bottom/drive up;
use same weight for all 3 sets)

for total reps AND time:
AMRAP in 5 minutes of:
5 Push Press 95#/65#
8 Toes-to-Bar
–800m run–
AMRAP in 3 minutes of:
5 Hang Power Clean 95#/65#
8 Front Squat 95#/65#

6:30pm Tucson Women’s Barbell Club

Wed 09/19/18

7 rounds for time of:
5 single-arm KB Deadlift (each side) 53#/35#
1 turf-length KB Goblet Walking Lunges
10 KB Swings
1 turf-length KB Goblet hold high-knee march

Thurs 09/20/18

3 x 5 Eccentric/Tempo Pull Ups/Ring Rows
(5 sec. down/3 sec. at bottom/pull up)

for time:
21 -15-9 rep rounds of:
Medball Candlesticks 20#/14#
Push Ups

6:30pm Tucson Women’s Barbell Club

Fri 09/21/18

3 x 5 Eccentric/Tempo Deadlift
(lift/3 sec. at top/5 sec. descent;
use same weight for all 3 sets)

Partner WOD!
for total time:
3 rounds each of:
P1: 250m row
P2: Plank Hold
then
100 Wallballs 20#/14#
(partition as desired; only one partner working at a time)

Sat 09/22/18 / Sun 09/23/18

Saturday:
8:30am Human Movement
10:30am Tucson Women’s Barbell Club

Sunday:
9:00am Lifting 101
10:30am Mobility