MONDAY, SEPTEMBER 19
“NATE”
AMPRAP 20
2 MUSCLE UPS
4 HSPU
8 KBS
TUESDAY, SEPTEMBER 20
WITH A PARTNER
5 ROUNDS
50 DOUBLE UNDERS (TOGETHER)
25 DEADLIFTS 225/185 (SPLIT)
25 STRICT PULL UPS (SPLIT)
WEDNESDAY, SEPTEMBER 21
5 SETS
6 BULGARIAN SPLIT SQUATS L+R
3 ROUNDS
400M RUN
20 WALL BALLS 30/20
10 BURPEE BOX JUMP OVERS 30/24″
THURSDAY, SEPTEMBER 22
21-15-9-9-15-21
ALT DB SNATCHES 50/35
TOES TO BAR
FRIDAY, SEPTEMBER 23
EMOM X 15
1: 3 POWER CLEANS & JERKS
2: MAX CALORIE ROW
3: REST
SATURDAY, SEPTEMBER 24
ASCENDING LADDER X 8
1,2,3…
WALL WALKS
10,20,30…
AIR SQUATS
REST 2:00
ASCENDING LADDER X 8
10,20,30…
PUSH UPS
ALT LUNGES
SUNDAY, SEPTEMBER 25
5 SETS
AMRAP 3
10 SHOULDER TO OVERHEAD 115/75
10 DIPS
2 ROPE CLIMBS
REST 1:00 B/T SETS
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