Monday 9/6
HAPPY LABOR DAY!
9AM - Coaches Choice
Tuesday 9/7
AMRAP 30
Teams of 2
1,000m Row
30 Burpees
Farmer’s Carry*
R1: 50m
R2: 100m
R3: 150m
R4: 200m
*Each round, the Farmer’s Carry increases by 50m. Split the Row and the Burpees however you’d like, but Farmer’s Carry is done with both partners working together.
Wednesday 9/8
15MIN(ish)
Work to a Heavy 5 (unbroken)
RDL + Bent row complex
(RDL to stand + Bent Row to stand = 1 rep)
Then
EMOM12
MIN 1: Max Reps SL KB Deadlift to Press (L)
MIN 2: Max Reps SL KB Deadlift to Press (R)
MIN 3: Max Reps KB Front Rack Step-up (L)
MIN 4: Max Reps KB Front Rack Step-up (R)
MIN 5: Max Reps ½ Kneeling Chop (L) https://youtu.be/hGuT4x0dv9E
MIN 6: Max Reps ½ Kneeling Chop (R)
Then
Banded Floor Stretches
Thursday 9/9
E2MIN12
7 Deadlifts
Rest 2MINs
E2MIN12
8-10 Strict Pull-Ups
Then
AMRAP16
2 Wall Walks
12 SA DB/KB Clean & Jerks (6/6)
24 Air Squats
Friday 9/10
E2MOM8
Front Squats
3 Reps (Must clean from floor)
*Slow negative decenti, 1 second pause at bottom and explode up rom the bottom
Then
EMOM5
1 Heavy Rep Front Squat (no pause)
Then
20-18-16-14-12-10*
Single Arm Devil’s Press
Single Arm OH Lunge
Plate Sit-Ups
*200m Sprint after each round
Saturday 9/11
9AM - Coaches Choice
Sunday 9/12
For Time:
10 Cals, 21 Alt DB Power Snatches
10 Cals,18 Alt DB Power Snatches
10 Cals, 15 Alt DB Power Snatches
10 Cals, 12 Alt DB Power Snatches
10 Cals, 9 Alt DB Power Snatches
10 Cals, 6 Alt DB Power Snatches
10 Cals, 3 Alt DB Power Snatches
Then
Core Circuit - Coaches Choice
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