Monday, September 14th
STRENGTH
10-10-10*
Back Squat
*Start light build to moderate.
(Score is Weight)
WORKOUT
FOR TIME
2 ROUNDS
15/12 Cal Bike
60 Double Unders
Into…
4 ROUNDS
5 Back Squats (185/125)|(135/95)
10 Burpees
Into…
2 ROUNDS
15/12 Cal Bike
60 Double Unders
(Score is Time)
Tuesday, September 15th
STRENGTH
10-10-10*
Strict Press
*Start light build to moderate.
(Score is Weight)
WORKOUT
EMOM x 15 MINUTES
MIN 1 – Max KB Swings (53/35)|(35/26)
MIN 2 – 5-7 Barbell Strict Press (Athlete Choice)*
MIN 3 – :45 EZ Run, Bike or Row
*Moderate-Heavy to Heavy
(Score is Weight)
Wednesday, September 16th
STRENGTH
10-10-10*
Deadlift
*Start light build to moderate.
(Score is Weight)
WORKOUT
AMRAP x 13 MINUTES
6 Deadlifts (225/155)|(155/125)*
:30 Deadlift Hold
12 Wall Ball Reverse Lunge (20/14)|(14/10)
12 Pull-ups
*Deadlifts must be unbroken.
(Score is Rounds + Reps)
Thursday, September 17th
STRENGTH
4 SETS
7/7 SA DB Bench Press
10/10 SA DB Supported Row
-Rest as Needed b/t Sets-
(Score is Weight)
WORKOUT
10 SETS
5 Toes to Bar
7 Slam Balls (30/20)|(20/10)
9 DB Push Press (50/35)|(35/20)
-:30 Rest b/t Sets-
(Score is Time)
Friday, September 18th
STRENGTH
EVERY 1:30 x 6 SETS*
3 Power Cleans
+
3 Front Squats
*Keep weight moderate.
(Score is Weight)
WORKOUT
4 ROUNDS
FOR TIME
20/15 Cal Row
12 Power Cleans (135/95)|(95/65)
12 Front Squats
(Score is Time)
Saturday, September 19th
STRENGTH
EMOM x 12 MINUTES
MIN 1 – :45 Barbell Bicep Curls
MIN 2 – :45 Barbell Skull Crushers
MIN 3 – :45 Barbell Hollow Body Flutter Kicks
(No Measure)
WORKOUT
AMRAP x 8 MINUTES
16 Alt. DB Snatch (50/35)|(35/20)
10 Box Jumps Overs (24/20)
-1:00 Rest
EMOM x 4 MINUTES
:45 Max Single DB Renegade Row*
*1-Rep = L Row + Push-Up then R-Row + Push-Up
(Score is Rounds + Reps)
