Monday, September 28th
STRENGTH
4 SETS*
5 Single Arm DB Push Press
+ 4 Single Arm DB Push Jerk
+ 3 Single Arm DB Split Jerk
*Complete complex on right side and immediately complete complex on left side.
-Rest As Needed b/t Sets-
(Score is Weight)
WORKOUT
EMOM x 14 MINUTES
MIN 1 – 8 DB Shoulder to OH (Athlete Choice)*
MIN 2 – 16/13 Cal Bike
*Weight should be moderate-heavy to heavy.
(Score is Weight)
Tuesday, September 29th
STRENGTH
EMOM x 3 MINUTES
3 High Hang Power Cleans
Into…
EMOM x 4 MINUTES
4 Hang Power Cleans
Into…
EMOM x 5 MINUTES
5 Power Cleans
(Score is Weight)
WORKOUT
AMRAP x 2 MINUTES
Max Slam Balls (20/10)
-Rest :30-
FOR TIME
27-21-15-9
Power Cleans (95/65)|(65/45)
Hand Release Push-ups
-Rest :30-
AMRAP x 2 MINUTES
Max Slam Balls
-Time Cap 16:00-
(Score is Time)
Wednesday, September 30th
STRENGTH
6-6-6*
Back Squat
*Start moderate-heavy build to heavy.
(Score is Weight)
WORKOUT
EVERY 3:30 x 4 SETS
400m Run
Max Back Squats (135/95)|(95/65)
(Score is Reps)
Thursday, October 1st
STRENGTH
6-6-6*
Strict Press
*Start moderate-heavy build to heavy.
(Score is Weight)
WORKOUT FOR TIME*
10-9-8-7-6-5-4-3-2-1
Push Press (115/75)|(75/55)
1-2-3-4-5-6-7-8-9-10
Strict Pull-ups
*Complete 8 Toes to Bar after each full round.
(Score is Time)
Friday, October 2nd
STRENGTH
6-6-6*
Deadlift
*Start moderate-heavy build to heavy.
(Score is Weight)
WORKOUT
AMRAP x 14 MINUTES
12/10 Cal Row
12 Deadlifts (185/125)|(135/95)
12 Box Jump Overs (24/20)
(Score is Rounds + Reps)
Saturday, October 3rd
STRENGTH
EMOM x 9 MINUTES
MIN 1 – 6/6 Slow Hanging Oblique Twists
MIN 2 – 7-10 Hang KB Snatches (R)*
MIN 3 – 7-10 Hang KB Snatches (L)
*Start light and build to workout weight.
(No Measure)
WORKOUT
4 SETS
10 KB Snatches (R) (53/35)|(35/26)
10 SA KB Russian Swings (R)
10 KB Snatches (L)
10 SA KB Russian Swings (L)
15 Burpees
-Rest 1:00 b/t Sets-
(Score is Weight)
