MONDAY. SEP 25
EMOM 8
1: 8 BACK RACK LUNGES
2: REST
AMRAP 12 (YOU GO, I GO – EACH MOVEMENT
100′ FARMER CARRY 1.5/1P
10 DOUBLE KB RUSSIAN SWINGS
50 DOUBLE UNDERS
5 DEADLIFTS 225/155
TUESDAY, SEP 26
4 SETS (W/ A PARTNER)
P1: 5 MONDO BENCH PRESS
P2: ACTIVE HANG FROM BAR
-REST AS NEEDED B/T SWITCHING-
3 SETS | 3:00 ON / 1:00 OFF
1,2,3…
CTB PULL UPS | PULL UP | RING ROW
BOX JUMP OVERS 30″ | 24″ | 20″
WEDNESDAY, SEP 27
BUILD TO A HEAVY (10:00)
1 POWER CLEAN
1 HANG POWER CLEAN
1 SPLIT JERK
AMRAP 10
10 HANG CLEAN & JERK 115/75
10 TOES TO RINGS
THURSDAY, SEP 28
E3MOM X 10 ALT SETS
ODD SETS:
200M RUN
5 PULLOVERS
ROW IN REMAINING TIME
EVEN SETS:
200M RUN
5 WALL WALKS
ROW IN REMAINING TIME
THURSDAY, SEP 28
E3MOM X 10 ALT SETS
ODD SETS:
200M RUN
5 PULLOVERS
ROW IN REMAINING TIME
EVEN SETS:
200M RUN
5 WALL WALKS
ROW IN REMAINING TIME
FRIDAY, SEP 29
5-4-3-2-1 (EVERY 2:00)
BOX SQUATS
EMOM 12
1: MAX WALL BALLS
2: MAX BOX STEP UPS W/ MEDBALL
3: REST
SATURDAY, SEP 30
AMRAP 20 W/ A PARTNER
2 ROPE CLIMBS (SPLIT)
10 SYNCHRO BAR FACING BURPEES
2 ROPE CLIMBS (SPLIT)
20 POWER SNATCHES 115/75 (SPLIT)
400M RUN TOGETHER
SUNDAY, OCT 1
EMOM
1: :60 PLANK
2: :60 BIKE
3: 10 RENEGADE ROWS
4: :40 BIKE
5: 10 DOUBLE DB THRUSTERS
6: :20 BIKE
