MONDAY, SEPTEMBER 11th

A. Four sets of:

Hang Snatch x 2.2

(rest 10 seconds between doubles)

B. Complete as many rounds and reps as possible in 20 minutes of:

Run 1 Mile, then...

6 Thrusters (115/75 lbs)

9 Pull-Ups

12 Box Jumps (30″/24″)

*only run mile once, then repeat rounds of the 3 movements until clock expires

TUESDAY, SEPTEMBER 12th

A. Five sets for Quality:

Deadlift x 5-7 reps

Kettlebell Swings x 15 reps

Push-Ups x 10-15 reps

B. For time:

Row 2000 Meters

WEDNESDAY, SEPTEMBER 13th

A. In 12 minutes complete 6 sets of:

Shoulder Press

*Set 1 – 3 reps @ 80-85%

*Set 2 – 2 reps 85-90%

*Set 3 – 1 rep 90-95%

*Set 4 – 3 reps (same)

*Set 5 – 2 reps

*Set 6 – 1 rep

B. Every minute, on the minute, for 12 minutes:

Minutes 1-4 – Assault Bike x Max calories in 30 seconds

Minutes 5-8 – Walking Lunges x Max reps in 30 seconds

Minutes 9-12 – Burpees x Max reps in 30 seconds

THURSDAY, SEPTEMBER 14th

A. Five sets of:

Back Squat x 2 reps @ 85-90%

B. Four sets for time of:

20 Wall Ball Shots (20/14 lbs to 10′)

10 Toes to Bar

5 Power Cleans (155/105 lbs)

Rest 2 minutes

FRIDAY, SEPTEMBER 15th

A. Every 8 minutes, for 32 minutes (4 sets) for times:

Row 500 Meters

Run 400 Meters

10 Burpee Box Jump-Overs (24″/20″)

10 Strict Handstand Push-Ups

Goal Time: < 6min per interval

Scale to 400m/ 300m/ 7/ 7 reps

SATURDAY, SEPTEMBER 16th

A. In teams of four, with only 1 person working at a time, complete the following:

300 Kettlebell Swings (24/16 kg)

250 Push Press (95/65 lbs)

200 Pull-Ups

150 Box Jump-Overs (24″/20″)

1600 Meter Medicine Ball Relay