Monday, September 19^th    

STRENGTH

EMOM x 12 MINUTES*

1 High Hang Power Snatch

+

1 Hang Power Snatch

*Start Light and build to Moderate.

(Score is Weight)

Week 3 of 9

WORKOUT

AMRAP x 16 MINUTES

10 Hang Power Snatch (75/55)|(65/45)

20 Box Jump Overs (24/20)

20 Russian KB Swings (53/35)|(35/26)

10 Chest to Bar Pull-Ups

(Score is Rounds + Reps)

https://vimeo.com/749288950/f631f10563

Tuesday, September 20^th

STRENGTH

8-6-6*

Front Squat

*Start Moderate and build to Moderate-Heavy.

(Score is Weight)

Week 3 of 9

WORKOUT

“FLATLINE”

7 SETS ON A 2:30 RUNNING CLOCK…

20/15 Cal Row

8 Front Squats (135/95)|(95/65)

Max Burpees Over Bar in Time Remaining…

-Rest :30 b/t Sets-

(Score is Total Reps of Burpees)

(Remix of the Classic ‘Death Row’)

https://vimeo.com/749288165/be582f557e

Wednesday, September 21^st     

STRENGTH

4 SETS*

1 Push Jerk

+

1 Split Jerk

-Rest As Needed b/t Sets-

*Start Moderate and build to at least second workout weight.

(Score is Weight)

Week 3 of 9

WORKOUT

FOR TIME

4 ROUNDS

5 Push Jerks (155/105)|(115/75)

10 Toes to Bar

50 Double Unders

-Rest 2:00-

3 ROUNDS

4 Push Jerks (185/135)|(135/95)

8 Toes to Bar

40 Double Unders

-Rest 2:00-

2 ROUNDS

3 Push Jerks (205/145)|(145/100)

6 Toes to Bar

30 Double Unders

(Score is Total Time)

https://vimeo.com/749287237/1820cf6ae2

Thursday, September 22^nd

WORKOUT

FOR TIME*

200m DB Farmer Carry (50/35)|(35/20)

160 Alt. DB Farmer Lunges

120 Alt. DB Slides

80 Alt. No Push-Up Renegade Rows

*Pick Your Path…

Option 1 – Straight Through

Or…

Option 2 – 4 Rounds of…

50m DB Farmer Carry

40 Alt. DB Farmer Lunges

30 DB Slides

20 Alt. No Push-Up Renegade Rows

Or…

Option 3 – 2 Rounds of…

100m DB Farmer Carry

80 Alt. DB Farmer Lunges

60 Alt. DB Slides

40 Alt. No Push-Up Renegade Rows

(Score is Time)

FINISHER

EMOM x 9 MINUTES

MIN 1 – :40 Single DB Curl

MIN 2 – :40 Russian Twist

MIN 3 – :40 Single DB Skull Crusher

(No Measure)

https://vimeo.com/749286509/614b438c9f

Friday, September 23^rd

STRENGTH

EMOM x 12 MINUTES*

1 High Hang Power Clean

+

1 Hang Power Clean

*Start Light and build to Moderate.

(Score is Weight)

Week 3 of 9

WORKOUT

EMOM x 16 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 & 4 – AMRAP of the following*…

7 Hang Power Cleans (115/75)|(75/55)

7 Handstand Push-Ups

*Pick up where you left off.

(Score is Total Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

https://vimeo.com/749285583/80bfcf63c7