Monday, September 26th
STRENGTH
6-6-4*
Front Squat
*Start Moderate-Heavy and build to Heavy.
(Score is Weight)
Week 4 of 9
WORKOUT
4 SETS (:40 ON/ :20 OFF)*
MOVT 1 – Wall Balls (20/14)|(14/10)
MOVT 2 – Cal Row
MOVT 3 – Alt. Overhead Wall Ball Lunges
MOVT 4 – Cal Row
*1 SET= MOVT 1-MOVT 4
-No Additional Rest b/t Sets-
(Score is Total Reps)
Tuesday, September 27th
STRENGTH
4 SETS*
2 Pausing Clean Deadlifts** + 1 Clean Pull
-Rest As Needed b/t Sets-
*All working sets should be Mod-Heavy…about 80-85% of 1RM Clean. Option to build if perfect mechanics are maintained.
**1 Rep= Pause 2″” from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.
(Score is Weight)
Week 4 of 9
WORKOUT
AMRAP x 10 MINUTES*
1-2-3-and so on…
Bar Muscle-Ups
2-4-6-and so on…
Deadlifts (255/175)|(175/115)
*Complete 12 Russian KB Swings (53/35)|(35/26) after each full set.
(Score is Rounds + Reps)
BMU Option 1: Jumping BMU
BMU Option 2: Up-Down Chest to Bar Pull-Up
Wednesday, September 28th
STRENGTH
EVERY 2:00 x 4 SETS*
2 Pausing Split Jerks**
-Rest As Needed b/t Sets-
*All working sets should be a Mod-Heavy weight.
**Pause for :02 in bottom of dip.
(Score is Weight)
Week 4 of 9
WORKOUT
FOR TIME
10 Push Jerks (155/105)|(115/75)
30 Burpees
10 Push Jerks
600m Run
30 Burpees
10 Push Jerks
90 Sit-Ups
600m Run
30 Burpees
10 Push Jerks
(Score is Time)
Thursday, September 29th
WORKOUT
ON A 25:00 RUNNING CLOCK…
100/75 Cal Bike
Immediately Into…
AMRAP in Remaining Time Of…
6 Strict Pull-Ups
12 Alt. DB Farmer Box Step-Ups (50/35)|(35/20)|(24/20)
18 Alt. No Push-Up Renegade Rows
32 Double Unders
(Score is Rounds + Reps)
Friday, September 30th
STRENGTH
4 SETS*
2 Pausing Snatch Deadlifts** + 1 Snatch Pull
-Rest As Needed b/t Sets-
*All working sets should be Mod-Heavy…about 80-85% of 1RM Snatch. Option to build if perfect mechanics are maintained.
**1 Rep= Pause 2″” from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.
(Score is Weight)
Week 4 of 9
WORKOUT
“DOUBLE DOWN”
4 ROUNDS FOR TIME*
22 Toes to Bar
11 Overhead Squats (165/115)|(125/85)
*Each time you break during a set of 22 T2B (no penalty when finishing the set)…perform 10 Jumping Air Squats to 6″” Target. Each time you break during a set of 11 OHS (no penalty when finishing the set)…perform 5 Up-Down Over Bar.
(Score is Time)
