Monday, September 7th LABOR DAY
WORKOUT
129 Double Unders
into…
5 ROUNDS
8 Deadlifts (225/155)(155/105)
27 Air Squats
20 Sit-ups
into…
129 Double Unders
(Score is time)
*In honor of Ofc. Bryan Brown. End of Watch 08/27/2020
Tuesday, September 8th
STRENGTH
5×5*
Deadlift
*Keep weight moderate.
(Score is Weight)
WORKOUT
3 SETS
12-10-8
Deadlifts (185/125)|(135/95)
Toes to Bar
-Rest 1:30 b/t Sets-
(Score is Each Set for Time)
Wednesday, September 2nd
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to 2RM Push Jerk
(Score is Weight)
WORKOUT
AMRAP x 12 MINUTES
3,6,9,and so on…
Push Jerks (95/65)|(65/45)
Slam Balls (20/10)
Up-Downs
(Score is Rounds + Reps)
Thursday, September 3rd
STRENGTH
5×5*
Back Squat .
*Keep weight moderate.
(Score is Weight)
WORKOUT
FOR TIME
10-9-8-7-6-5-4-3-2-1
KB Goblet Squat (70/53)|(53/35)
Russian KB Swings
Pull-Ups
-Hard Cap 12:00-
(Score is Time)
Friday, September 4th
STRENGTH
6 SETS*
1 High Hang Power Clean
+
1 Above the Knee Power Clean
+
1 Power Clean
+
1 Front Squat
-Rest as Needed b/t Sets-
*Keep weight moderate-heavy.
(Score is Weight)
WORKOUT
“LITTLE BEAR”
EVERY :30 x 15 MINUTES
2 Power Clean (185/135)|(135/95)
(Score is Weight)
Saturday, September 5th
STRENGTH
3 SETS FOR QUALITY
20 Hanging Flutter Kicks
16 Alt. DBL KB Push Press
7/7 SA KB Floor Press w/ Leg Extension*
-Rest As Needed b/t Sets-
*Athlete starts in the Deadbug position.
As they press KB overhead, they extend both legs. As the KB lowers the legs return to start position.
(No Measure)
WORKOUT
AMRAP x 14 MINUTES
20/15 Cal Bike
30 Walking Lunges
40 Sit-ups
50 Double Unders
(Score is Rounds + Reps)
*Start at a different movement each Set and work through movements in any order. 1:00 Max Time on the Doubles Unders every Set.
(Score is Each Set for Time)
