Monday, September 4th
Strength
Thruster
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Thruster
Workout
Kalsu
For Time:
100 Thrusters, 135# / 95#
*Perform 5 Burpees Every Minute on the Minute*
Tuesday, September 5th
Skill
Metcon
EMOM x 5 MINUTES
1 Dynamic Kip Swing or Kip Swing
+
1 Pull-Up or 1/2 Pull-Up
+
2 Chest to Bar Pull-Ups or Pull-Up
(No Measure)
Workout
EVERY 6:00 x 3 SETS
600m Run
20 Box Step Overs (24/20)
20 Chest to Bars
-Max Sit-Ups w/ Time Remaining-
*Option for Pull-Ups, Jumping Pull-Ups or Ring Rows.
-Rest 2:00 b/t Sets-
(Score is Total Reps of Sit-Ups)
Wednesday, September 6th
Extended Warm-up
EMOM x 9 MINUTES
MIN 1 – 5 ‘Library’ Deadlifts*
MIN 2 – 3-5 Pressing Reps**
MIN 3 – :45 EZ Bike
*Build to workout weight.
**Pressing Options…
(Hand Release) Push-Ups
DB Push Press
(Strict) Handstand Push-Ups
(No Measure)
Workout
FOR TIME
50/40 Cal Bike
-Immediately Into-
10 ROUNDS
5 Handstand Push-Up
5 Deadlifts (225/155)(155/105)
-Immediately Into-
50/40 Cal Bike
(Score is Time)
*Option for 40/30 Cal Bike and 5 DB Push Press (Athlete Choice)
Thursday, September 7th
Workout
AMRAP x 25 MINUTES
100m DB Suitcase Carry (Athlete Choice, Moderate)*
10/10 Single Arm Supported DB Rows
20 DB Glute Bridge-Ups
100m Run (Easy Pace)
10 Reps of ‘Lunge-Lunge-Up-Down**
20 Single DB Curls
20 Banded Dante Rows or Face Pulls
100m Run (Easy Pace)
*Switch hands as needed.
**1 Rep = Lunge (R) + Lunge (L) + Up-Down.
(No Measure)
Friday, September 8th
Strength
Bench Press
3×8*
Workout
EMOM x 15 MINUTES
MIN 1 – 1 Wall Walk + 15 Slam Balls (30/20)(20/10)
MIN 2 – 1 Wall Walk + 10 Hand Release Push-Ups
MIN 3 – :45 Static Hold*
*Static Hold Options:
Plank
Hollow/Tuck
Dead/Active Hang
(Score is Slam Ball Weight)
Saturday, September 9th
Extended Warm-up
EVERY 2:00 x 3 SETS*
1 Hang Power Clean
+
1 Hang Squat Clean**
+
1 Squat Clean**
-Rest w/ Time Remaining-
*Start Moderate-Light and build to a Moderate+ weight.
**Option for Deep Hang Power / Power Clean for the Squat movements.
(Score is Weight)
Partner Workout
“TEAM KRYPTONITE”
ON A 24:00 RUNNING CLOCK…
200 Double Unders
50 Toes to Bar
40 Hang Power Cleans**
150 Double Unders
40 Toes to Bar
30 Hang Squat Clean**
100 Double Unders
30 Toes to Bar
20 Power Cleans**
50 Double Unders
20 Toes to Bar
-Max Squat Cleans** w/ Time Remaining-
*P1 works while P2 rests. Split work as needed.
**Weights are all Athlete Choice. Loading should start Moderate and end Heavy.
(Score is Total Squat Clean Reps)
