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Sep 11-Sep 17

Updated: Sep 17, 2023

Monday

A. Back Squatx8x2 with 7 second descent....yikes. These will be lighter than the previous two weeks

B. Hspux4x5- pick a version that is strict and tough for you. This can be off a higher box assisted or belly to wall or deficit


20 min amrap@80% effort


24/20 cal bike

10db box stepups

5 strict t2b or hkr

2 rope climbs


Tuesday

A. Snatch Deadlift+Snatch Pull+Power Snatch+Snatchx3-light

B. 3 position snatch+snatch+2 ohsx 3 sets@60% C. Snatch Pullx3x3@80%

40 ghd or 50 tuck or v ups

40 cal row

40 box jump overs

40 ghd or 50 tuck ups


Wednesday

A. Push Pressx2x6@80% B. Bench Pressx2x6@80% C. Single arm rowx8/sidex3


30 minutes

Pick any machine and go steady for 3 minutes.

Get off and perform any high skill or odd object


Ideas

50 ft hswalk

5 hspu or strict pull ups

5 dball

120 ft carry of any variety

30 crossover single unders


The activity should take about 30 secs and then back to the machine (you can switch machines if you like)


Thursday

Run

300m@2k pace

100m walk

X8


Friday

A. Clean Pull+ Power Clean+Hang Clean+Power Jerkx3@ light and building to

B. Clean+Hang Clean+Jerk+Jerkx4@60-70%

5 sets

10ctb or pullups

10heavy wall ball

10bar facing burpees


Saturday

Teams of 2 amrap 35-40

Run 1 mile

24 "high skill" push-muscle ups, dips, hspu, push ups

32 burpee db box step overs

24 "high skill" pull-strict pull up asst strict pullup

800m ski


Sunday

Emom 28

1-15/12 cal row

2-8-12 db thrusters

3-12/9 cal bike

4-8-12 box jump overs





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