Sept. 10-16, 2018

Monday Sept. 10

Tempo Push Press

Build to a Heavy 6 Rep Max Following the Tempo 22X2

AMRAP 12

9 Ring Row

12 KB Clean And Jerks

15 Ab-Mat Sit Ups

 

Tuesday Sept. 11

4 Rounds For Time

50 M Farmer carry 53/35

30 Double Unders

10 Push Ups

400 M Run

20 Double Unders

5 Push Ups

 

Wednesday Sept. 12

Tempo Back Squat

Find Heavy 5 Rep Max Following the Tempo 42X2

For Time:

60 Air Squats

50 Russian KB Swings 70/53

40 Box Jump Overs 24/20

30 Burpee 2 Plate

 

Thursday Sept. 13

6 Minutes to Find Heavy Turkish Get Up

Every 3 Minutes for 6 rounds

5 HSPU

10 T2B

20 DB Snatch 50/35

 

Friday Sept. 14

“The Crushinator”

AMRAP 20

Deadlift 155/105

Power Clean

Front Squat

Push Jerk

 

Saturday Sept. 15

Run 600 m

–Then–

3 Rounds

10 Burpee Box Jump Overs

10 Pull Ups

–Then–

750 M Row

 

Sunday Sept. 16

For Time:

12-9-6 Power Snatch 95/65

9-15-21 WallBall 20/14

42-30-18 Double Unders

Bike Conditioning ( 70-80%)

10 Cals Rest :30

20 Cals Rest :60

30 Cals Rest :90

 

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