9.26.22- Monday

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SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • Front Squat
    • 1 x 3
    • 2 x 2
    • 3 x 1

METCON

  • AMRAP10
    • 5 Power Cleans (135/95#)
      10 Wall Balls (20/14#)

SPEAKEASYSWEAT

  • 6 Rounds

    25 American Swings
    50′ Walking Lunge
    2 Rope Climbs

9.22.22- Thursday

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SPEAKEASYCROSSFIT

STRENGTH

  • EMOM10
    Odd: Strict HSPU
    Even: Strict C2B Pullups

METCON

  • Alternating Full Rounds w/ a Partner, 4x Each:
    12/9 Cal Assault Bike
    20′ Walking Lunge (2×50/2×35#)
    20′ Handstand Walk

SPEAKEASYSWEAT

  • 6 Rounds For Time:
    • 20 Cal Row
      20 Wallballs

9.21.22- Wednesday

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SPEAKEASYCROSSFIT

METCON

  • For Time:
    • 1 Mile Run
      25 Burpees to Target
      50 Alt. Hang Snatches (50/35#)
      25 Burpees to Target
      1 Mile Run

SPEAKEASYSWEAT

  • 5 Rounds

    5 Renegade Rows
    10 Hanging Knee Raises (Strict)
    :20 Assault Bike Sprint
    Rest 1:00

9.20.22- Tuesday

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SPEAKEASYCROSSFIT

GYMNASTICS- 15 Minutes reviewing the kip and muscle up progressions

METCON

  • For Time:
    • Double Unders
      20-40-60-80-100
      Muscle Ups
      2 – 4 – 6 – 8 – 10

SPEAKEASYSWEAT

  • AMRAP18
    8 Burpee Box Jump Overs
    8 DB Hang Clean & Jerk (R Arm)
    8 DB OH Lunges (R)
    8 DB Hang Clean & Jerk (L)
    8 DB OH Lunges (L)

After Party

  • 3 Rounds
    :20 Hollow Rocks
    :20 Rest

9.19.22- Monday

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SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • 3 x 5 Front Squat @ weight used during Week 1 of this month (5 x 3)

GYMNASTICS – Pistol squat review and progressions

METCON

  • AMRAP8:
    • Clean and Jerks (135/95#
    • Pistols
      • Ascending ladder (2/4/6…/etc)

SPEAKEASYSWEAT

  • For Time
    • 1000m Run
      100m SA Farmers Carry (R)
      100m SA Farmers Carry (L)
      1000m Run
      100m SA Farmers Carry (R)
      100m SA Farmers Carry (L)
      1000m Run

9.13.22- Tuesday

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SPEAKEASYCROSSFIT

STRENGTH

  • EMOM10
    Odd: 1R/1L Turkish Getup
    Even: 10 Hollow + 10 Arch Rocks

METCON

  • For Time:
    • 1k Row/Ski
      50 Pushups
      30 Toes To Bar
      500m Row/Ski
      25 Pushups
      15 Toes To Bar

SPEAKEASYSWEAT

  • AMRAP21
    21 Cal Assault
    21 Russian Swings
    21 Abmat Situps