MONDAY, SEPT 10th

A. 15:00-30:00

In 15 minutes, find 1RM Back Squat

B. 35:00-50:00

Three rounds for time of:

50 Double-Unders (100 SU)

30 Push-Ups

25 Kettlebell Swings (24/16 kg)

20 Alternating Pistols

Scale to: 25 DU/ 20 Push/ 15 KBS/ 10 Pistol OR 20 Goblet Squat

Goal Time: 10-15 minutes

TUESDAY, SEPT 11th

A. 10:00-25:00

In 15 minutes, find 1RM Shoulder Press

B. 35:00-60:00

"B. ""9/11 Tribute"""

For Time

1000 meter Run

11 Box Jumps (30/24 in)

11 Thrusters (135/95 lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (185/125 lb)

11 Handstand Push-Ups

11 Kettlebell Swings (70/53lbs)

11 Toes-to-Bar

11 Deadlifts (185/125 lb)

11 Push Jerks (135/95 lb)

1001 meter Row

Scale to: 500m run/row

Goal Time: ~ 20min

WEDNESDAY, SEPT 12th

A. 15:00-45:00

Every 90 seconds, for 30 minutes (5 sets):

Station 1 – 20/15 Calories of Assault Bike

Station 2 – 10 Burpee Pull-ups (5-8 Burpee Muscle-up)

Station 3 – 200 Meter Run

Station 4 – 20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.

Scale to: 15/10/7 Cals, 7 BP, 100m, 12 WL

B. 50:00- 60:00

6-10min EMOM

Minute 1- Hollow Body Rocks x 10 > V-ups x 10 > Tuck-ups x 10 > Hollow Body Hold x 10 sec

Minute 2 - Rest

THURSDAY, SEPT 13th

A. 15:00-30:00

In 15 minutes, find 1RM Deadlift

B. 35:00-52:00

4 Rounds for time:

21 DB Burpees (35/25lbs)

14 GHD Sit-ups

7 Hang Power Snatches (155/105 lbs)

Scale to: 15/10/5 reps, Burpees/Ab Mat Wtd Sit ups

Goal Time: 12-17 minutes

FRIDAY, SEPT 14th

A. 15:00-30:00

In 15 minutes, find 1RM Bench Press

B. 35:00-45:00

“Karen”

For time:

150 Wall Ball Shots (20/14 lbs)

Scale to: 75-100 reps, 8' target

Goal Time: 5-10 minutes

SATURDAY, SEPT 15th

Two rounds for time of:

20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)

800 Meter Run

5 Rope Climbs