Monday Sept 23
Every 5 min x 5
500 M Row
8/side Dumbbell Push Press 50/35
16 WallBall 20/14
Tuesday Sept 24
AMRAP 20
12 Box Step Over 2×50/35
100 M run
8 T2B
6 HSPU
Wednesday Sept 25
Front Squat
Work to Heavy 3 RM
For Time*8 min Cap
10-8-6-4-2
Power Clean 95/65,115/75,135/95,155/105,185/125
2-4-6-8-10
Bar Facing Burpee
Thursday Sept 26
EMOM 30
Min 1: 100′ D-Ball Carry 100/80
Min 2: 15/10 Cal Bike
Min 3: 100′ Farmer Carry 70/53
Min 4: 20 sec L-Hang
Min 5: 200 M run
Min 6: Rest
Friday Sept 27
Open Workout 18.3(modified)
2 Rounds *14 Min Cap
75 Double Unders
20 Overhead Squat 115/80
75 DU
12 Chest 2 Bar Pull Up
75 DU
20 DB Snatch 50/35
75 DU
12 Chest 2 Bar Pull Up
Saturday Sept 28
Deadlift
5-5-5-5
AMRAP 10
10 Push Up
10 Tuck Up
5 Dips
5 V-Up
Sunday Sept 29
3 Rounds Each For Time
40 Cal Row
30 Burpee
20 Cal Bike
rest 4 min