Monday, August 31st
STRENGTH
EMOM x 4 MINUTES
6 Deadlifts
Into…
EMOM x 3 MINUTES
4 Deadlifts
Into…
EMOM x 2 MINUTES
2 Deadlifts
*Goal is to increase every minute. Start moderate, end heavy. .
(Score is Weight)
WORKOUT
5 ROUNDS FOR TIME
12 Deadlifts (185/135)|(135/95)
16 Wall Balls (20/14)|(14/10)
200m Run
-Hard Cap 16:00-
(Score is Time)
Tuesday, September 1st
STRENGTH
8 SETS*
2 Pausing Power Cleans**
*Start light and end moderate-heavy.
**Athletes will Deadlift the bar to the above the knee, pause for :02, and then finish the movement.
-Rest As Needed b/t Sets-
(Score is Weight)
WORKOUT
EMOM x 12 MINUTES
MIN 1 – 2 Power Clean + 2 Hang Power Clean
(Athletes Choice)*
MIN 2 – 15/12 Cal Bike
*Weight should be moderate-heavy. All Reps TNG.
(No Measure)
Wednesday, September 2nd
STRENGTH
EMOM x 8 MINUTES*
3 Push Jerks
*Start moderate and build to heavy.
(Score is Weight)
WORKOUT
FOR TIME
21-15-9
Push Jerk (135/95)|(95/65)
Pull-Ups
-Rest 2:00-
12-9-6
Push Jerk (155/105)|(115/75)
Strict Pull-Ups
(Score is Time)
Thursday, September 3rd
STRENGTH
EMOM x 4 MINUTES
6 Back Squat Into…
EMOM x 3 MINUTES
4 Back Squat
Into…
EMOM x 2 MINUTES
2 Back Squat
*Goal is to increase every minute. Start moderate and end heavy. .
(Score is Weight)
WORKOUT
3 SETS
10 Back Squats (115/75)|(75/55)
15 KB Swings (70/53)|(53/35)
20/15 Cal Row
-Rest 1:00 b/t Sets-
(Score is Each Set for Time)
Friday, September 4th
STRENGTH
3-3-3-3-3*
Power Clean**
*Keep weight moderate-heavy.
**Must fully reset between reps.
(Score is Weight)
WORKOUT
AMRAP x 12 MINUTES
1 Power Clean (155/105)|(115/75)
3 Bar Facing Burpees
5 Box Jumps (30/24)|(24/20)
(Score is Rounds + Reps)
Saturday, September 5th
WORKOUT
“DOUBLE DARE”
4 SETS*
60 Double Unders
20 Alt. DB Snatch (50/35)|(35/20)
15 Toes to Bar
10 Deficit Push-ups
-Rest 1:00 b/t Sets-
*Start at a different movement each Set and work through movements in any order. 1:00 Max Time on the Doubles Unders every Set.
(Score is Each Set for Time)
