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Week of September 12, 2021

Tuesday

A1. Back Squat x5@75%,x5x3@80%,x3@83%,x5@80%

A2. Strict Tempo Pull upx1x6


7 min AMRAP

15/10 Cal AB

15 T2B

Rest 3 min

7 Min AMRAP

50 DU

15 Pull Ups

Rest 3 Min

7 min AMRAP

400 M Run

2 Rope Climbs- 1 Legless if possible


Wednesday

A. 2 Position Hang Clean@70%x1, 75%x2, 80%x2


With a partner:

4 minutes on clock-alternating 150 M Row Sprints/partner holds a DBALL at chest (or KB Rack)

Rest 4 minutes

4 minutes on clock-alternating 150 M Row Sprints/partner hangs from bar

Rest 4 minutes

4 minutes on clock-alternating 150 M Row Sprints/Partner holds Handstand


Thursday

A. Snatch Balance+2 OHSx8-off feel (Deadliftx5x5@65%)

B. 8 HSPU Negatives-EMOM (if you don't have push ups....push up negatives)


80 Burpees

60 ALT DB Snatch

40 Box Jump Overs

20 Squat Snatch


Friday

A. Front Squat x5@75%,x4x2@80%,x3x2@85%

B. Tabata bottom to bottom squats

+

15 min amrap

80 ft Farmers Carry

10 Hang Power Cleans

80 ft sandbag lunge-dropped sandbag is 50 cal airbike penalty



Each round, men decrease weight by 20/women by 10...increase reps by 5


suggested weights: 135,115,95,75,55/85,75,65,55,45


Saturday

Teams of 2

2K Row

INTO

7 rounds

7 Deadlifts

7 Ring Dips

INTO

100 AB Cals

INTO

7 Rounds

7 STO

7 Pull ups


Sunday

Rowers

Row 2 minutes, Rest 15 secondsx2

Row :30 FAST, Rest 15 secondsx6

Row 2 minutes EASY

Rest 3 minutes

Row 1 minute, rest 15 secondsx2

Row :15 seconds FAST!!!, Rest :15x6

Row 1 Minute EASY

Rest 3 minutes AND SWITCH


AMRAP

12 min

1 Plank Around the World (:15 sec a side)

plank

side plank

reverse plank

side plank

30 ABMAT

30 ARCH UPS

30 hollow rocks

12 min

30 DU/90 Singles

10 Rocket Jumps

10 T2B/15 HKR


Monday

A. Back Squatx2@80% x1x4@85% x1x2@90%

B1. Legless Rope Climbx1x4

B2. 1 ARM DB/KB Rowx8/sidex4

+

800m run

21 FS@30-40%

21 pull ups

600 m run

15 Fs

15 pu

400 m run

12 fs

12 pu

200 m run

9 fs

9 pu

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