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Sep 18-Sep 24

Updated: Sep 21, 2023

Monday

A. Back Squatx8x4-5 second tempo on the descent-try to increase the weight from 3 weeks ago by 5-10 pounds

B. Every 2 minx10 sets

1-3 weighted pull ups (scale is assisted with barbell but make them really tough)

2-3-5 strict pull ups (scale is tough ring row)


4 rounds

30 crossovers or DU

25 FT Dual DB Lunge (at sides, front rack or overhead)

20/16 cal bike

25 FT Dual DB Lunge

30 crossovers or DU


Rest=work after each round


Tuesday

A. Snatch Deadlift+Snatch Pull+Power Snatch+Snatch Balancex3 light work up sets

B. 3 Position Snatch+2 OHSx4-between 75-80%

C. Snatch Pullsx3x3@110%


3 min AMRAP

10 Power Cleans@light

10 T2B

Rest1 min

3 min AMRAP

8 Power Cleans Medium

8 T2B

Rest 1 min

3 min AMRAP

6 Power Cleans heavy-ish

6 T2B


Wednesday

A. Push Pressx4x6@80%

B. Strict Pressx6x3 off feel


AMRAP 20

40/32 cal Row

into

5 rounds

5 Pull Ups

10 Push Ups

15 Air Squats



Thursday

AMRAP 10

20 Hollow Rocks

5 Wall walks

8 side plank hip touches/side


Rest as needed


AMRAP 4

40/30 cal Bike

Max reps shuttle run

Rest 2 min

AMRAP 4

20 Shuttle Runs

Max Cals Bike

Rest 2 min

x2


Friday

A. Clean+Hang Clean+ 2 Jerkx4@70-75%

B. Deadliftx4x6@80%


30 Wall Ball

12 Ring Muscle Up (Burpee Pull Ups)

30 DB Snatch

24 Pull ups

150 DU

24 GHD (36 Abmat)

200FT Bear Hug Carry


Saturday

Teams of 2

10 min amrap

4-8-12-16….etc

alt db snatch

2-4-6-8….etc

wall walk

Rest 2 min

10 min amrap

2-4-6-8-10….etc

shuttle runs

muscle ups (burpee Pull Ups)

Rest 2 min

10 min amrap

4-8-12-16-20…

bike cals

2-4-6-8-10….etc

Deadlift


Sunday

EMOM 40

1-15/12 cal row

2-5/5 single arm hang clean and press

3-10-15 T2B/HKR

4-50 FT Bear Crawl or Carry




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