Monday Sept. 3
Closed for Labour Day
Tuesday Sept. 4
5 Rounds For Time
400 m Run
20 Weighted Lunges 50/35 a hand
Wednesday Sept. 5
Tempo Back Squat
Find Heavy 6 Rep Max following the Tempo of 42X1
6 Rounds For Time
9 Hand Release Push Up
7 Deadlifts 155/105
5 Box Jumps 30/24
Thursday Sept. 6
EMOM 12
1- 8 Z Press AHAP
2- 30 Second Hollow Hold
3- 8 Strict Dips
4- 6 Strict Knee 2 Elbow
Rest 2
Partner WOD
AMRAP 12
20/15 Cal. Row
15 Kb Swing 53/35
15 Burpee
15 Pull Up
Friday Sept. 7
AMRAP 16
200m Run w/ Med Ball (20#/14#) – Hold in bearhug
16 Step Ups w/ Med Ball (20#/14# – 20″ box) – Hold in bearhug
16 Wall Balls (20#/14#)
**Each time you have to put down med ball you do 20 double unders.
Sat. Sept. 8
In 10 min work up to a heavy triple of a Power Clean
EMOM 12
12 Hang Power Cleans (95#/65#)
8 Push Jerks (95#/65#)
6 Bar Facing Burpees
Sunday Sept. 9
BB Row
3×8
Tabata
Row (cal)
DB Snatch (50#/35#)
Hollow Rocks
Rest 2 min between each tabata