Week of September 10 – September 15


Monday

A. Strength
Back Squat – E2:30
6 @ 75%
4 @ 80%
2 @ 85%
6 @ 80%
4 @ 85%
2 @ 90%

B. “Lace Up”

AMRAP 13:
60 Alternating Dumbbell Snatches or Kettlebell Swings (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)


Tuesday

A. “Criss Cross”
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

C.E. – Strict Handstand Push-ups
20 Repetitions
Rest 1 Minute
17 Repetitions
Rest 1 Minute
14 Repetitions
Rest 1 Minute
11 Repetitions


Wednesday

A. Strength
Thruster – (12min cutoff)
Heavy Set of 3

B. “Flash Flood”
2 Rounds: (12min cutoff)
400 Meter Run
21 Thrusters (95/65)


Thursday

A. “Grunt Work”
5 Rounds
50′ Bear Crawl Dumbbell Push (heavy) or 200′ Bear Crawl
100′ Sandbag or Double Bell Overhead Carry (heavy)
25 Sit Ups w/ Dumbbell
10 Tire Flips or Sandbag Over the Shoulder
–or–
5 Rounds
10 Excavators (heavy)
100′ Prowler Push (heavy)

 


Friday

A. Strength
Deadlift – EMOM 8
2 Repetitions, building

A. “Go Fish”

For Time: (20min cutoff)
1,000 Meter Row
—Directly Into…
3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)


Saturday

A. “Professor Chaos”
For Time: (30min cutoff)
In teams of 2-3…
60 Chest to Bar Pull-ups
800 Meter Run
30 Power Snatches (135/95)
800 Meter Run
30 Power Snatches (135/95)
800 Meter Run
60 Chest to Bar Pull-ups
*Athletes may break up reps however they want.*