Monday, September 25th
Strength
Overhead Squat
3×6*
Front Squat
3×6*
Workout
EMOM x 16 MINUTES
MIN 1+2 – 250/200m Row + 20 Toes to Bar
MIN 3 – Max Overhead Squats OR Front Squats (115/75)
MIN 4 – Rest
(Score is Total Reps of Squats)
Tuesday, September 26th
Skill
EMOM x 12 MINUTES
MIN 1 – :40 Jump Rope Practice*
MIN 2 – 2 Deadlifts + 3 Hang Power Cleans + 4 Alt. Front Rack Lunges**
MIN 3 – :40 Slow Glute Bridge-Ups
*Jump Rope Options:
Reverse Single Unders
Crossover Single/ Double Unders
Double/ Triple Unders
**Start with empty BB and build slightly past workout weight.
(No Measure)
Workout
5 ROUNDS FOR TIME
8 Deadlifts (95/65)(65/45)
10 Hang Power Cleans
12 Alt. Front Rack Lunges
24 Crossover Single Unders*
*Option for 30 Double Unders or 60 Single Unders.
(Score is Time)
Wednesday, September 27th
Workout
Cindy
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Thursday, September 28th
Partner Workout
IN TEAMS OF 2…
FOR TIME
120 KB Sumo Deadlift High Pulls (Athlete Choice, Heavy)
100 Sit-Ups
80/60 Cal Bike
100 KB Sumo Deadlift High Pulls
80 Sit-Ups
60/40 Cal Bike
80 KB Sumo Deadlift High Pulls
60 Sit-Ups
40/30 Cal Bike
*Partner 1 works while P2 rests. Split work as needed.
(Score is Time)
Friday, September 29th
Strength
EMOM x 10 MINUTES*
1 Power Snatch
+
1 Hang Power Snatch
*Start Light and build to Moderate+.
(Score is Weight)
Workout
2 SETS
2-3-4-3-2
Power Snatch*
5-10-15-10-5
Handstand Push-Ups
-Rest 2:00 b/t Sets-
*BB Weight Options:
(135/95)(95/65)
(155/105)(115/75)
(165/115)(135/95)
(185/135)(155/105)
(Score is Total Time)**
**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.
Saturday, September 30th
Strength
Bench Press
1.) 5-5-5-5*
Bench Press
2.) 1 Max Rep Set (70% of Heaviest 5)*
Partner Workout
IN TEAMS OF 2…
AMRAP x 16 MINUTES*
400m Run
Max Box Jumps (24/20)
200m Run
Max Alt. Box Step-Overs
*P1 will complete a 400m Run while P2 completes Max Box Jumps. Once P1 is back partners will switch. Once P2 returns P1 will complete a 200m Run while P2 completes Max Step-Overs. Once P1 returns, switch. Continue in this order until time expires.
(Score is Total Reps of Box Jumps and Step-Overs)
