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Sep 25-Oct 1

Updated: Sep 28, 2023

Monday

A. Back Squatx5x3- 5 second tempo down, 75-80% Then x10x1 with no tempo@65% B. Single leg db rdlx6/legx3

C. Dual db hang cleanx8x3


Every 2 min for 20

1-12/9 cal bike into 3/5 muscle up or burpee pull ups

2-12/9 cal row into 6-8 hspu or assist variety


Tuesday

A. 3 position snatch+2 ohsx4 sets-5-10 pounds up from last week

B. 50 ft sandbag carry

50 ft front rack carry

50 ft farmers carry

Heavy

5 sets, try for every 4 min


3 rounds

Run 400m

20 ohs@95/65

20 box jump overs


Wednesday

A. Push Pressx5x6@80%

B1. Strict Pressx6x4 off feel

B2. Single Arm db rowx6/sidex4


16 min AMRAP

9 T2B

5 Dips

8 burpees

50 FT handstandwalk or bear crawl


Thursday

Aerobic

Run 4oooM

Rest as needed

Run 8 minutes

Rest 1 minute

Run 4minutes

Rest 2 minutes

x2


Friday

A. Clean+Hang CLean+ 2 Split Jerkx4: 10-15 pounds up from last week

B. Deadliftx5x6@80%


6 rounds

7 Pull Ups

50 Crossovers or DU

2 Rope Climbs

12 cal row


Saturday


500 M Row

50 Thrusters empty bar

15 High Skill Pull

200 FT Sled Push

40 KB Clean and Jerks

2 Rope Climbs

100 FT Back Rack Carry

4 Front Squats off Rack

6 Deadlifts

4 Front Squats

100 FT Back Rack Carry

2 Rope Climbs

40 KB Clean and Jerks

200 FT Sled Push

15 High Skill Pull

50 Thrusters empty bar

500M Row


Sunday

EMOM 40

1-1/9 cal ski

2-7 Power Clean and Jerk

3-14/11 Cal Bike

4-4-6 burpee pull ups












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