Monday, September 9th - Saturday, September 14th

Monday

(A1) Deadlift - 5 x 3 @ 31X1

(A2) Weighted side plank - 5 x 30s/each

(B) 3 minute AB or Row warm up, then

5 minutes for max calories 

  • 30s work

  • 30s rest

followed by at least 3 minutes cool down bike or row

Tuesday


(A1) Half kneeling arnold press - 5 x 6 - 8/side

(A2) Strict chin up - 5 x max (-1) unbroken reps

(B) 5 - 8 Rounds, not for time

  • Run 200m

  • 10 - 15 KBS

  • max (-1) pull ups

Wednesday

AMRAP in 10 minutes

  • Run 400m

  • 10 No push up burpee

  • 10 GHD sit up or 20 ABMAT sit ups

AMRAP in 10 minutes

  • Row 500m

  • 20 SA KBS

  • 20 Turkish sit ups

AMRAP in 10 minutes

  • 3/4 mile AB

  • 20 SA KB front rack reverse lunges

  • 20 KB Russian twists

Thursday

(A) AMRAP in 7 minutes

  • 5 hang clean

  • 5 strict HSPU, HSPU off of Box, or Z press

Friday

(A1) Front squat - 5 x 3 @ 22X1

(A2) DB SLDL - 5 x 4 - 6 @ 22X1

(B) 10 minute clock

  • 10 thrusters

  • max (-1) push ups

  • 30s plank

Saturday

20 minute time cap

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs