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