MONDAY, SEPTEMBER 23rd

A.

For Time:

1 Mile Run

21-15-9:

Deadlifts (225/155)

Box Jump Overs (24/20)

Toes to Bar

Then...1 Mile Run

Scale to: 800-1000m, 2K Row, by Load, 15-12-9

Goal Time: 25min

B.

In 10 minutes, work through the following for 2-3 sets...

L-Seated Dumbbell Press x 10 reps @ 20X1

Hollow Hold x 35-45 seconds

Band Pull-Aparts x 30-40 second

TUESDAY, SEPTEMBER 24th

A.

In 90 seconds, complete the following (10min)...

9 Power Cleans (115/85)

9 Front Squats (115/85)

9 Push Jerks (115/85)

Time Remaining: Max Ring Muscle-ups (Max C2B Pull-ups OR Max Burpee Pull-ups)

… Rest 1 minute

Round 2: 7 reps @ 135/95lbs

Round 3: 5 reps @ 155/105lbs

Round 4: 3 reps @ 185/135lbs

Scale: by Load

B.

4-5 Rounds:

15 Glute Bridge (115/75lbs) sh on bench

15 DB Floor Press

In between rounds, spend 2min running, biking, rowing, skiing at 50-70% effort

WEDNESDAY, SEPTEMBER 25th

A.

For Time, complete 20-15-10 reps of...

Calorie Bike

GHD Sit-ups (Weighted Ab Mat Sit-Ups)

Directly into...

10-15-20 reps of...

Burpees

Calorie Row

Scale to: 7-10-15 reps (reverse)

Goal Time: <14min (about 6-7min per)

B.

In 15 minutes, complete 3-4 sets of the following...

Half Kneeling Arnold Press x 10 ea arm @ mod load

Bulgarian split Squat x 10 each leg @ mod load

Palloff Press x 10 ea side

THURSDAY, SEPTEMBER 26th

A.

For 10 minutes, build up to a heavy complex for the day...

Hang Snatch + Snatch + Overhead Squat

*start around 50-60% and build

B.

Against a 3-minute running clock, for 3 Rounds complete the following…

300 Meter Run

15 Air Squats

15 Push-ups

Max Reps of Power Snatch (135/95lbs)

Rest 2 minutes between rounds

Scale to: 100-200m, 7-10 reps

Goal Reps: 6+ per set (30sec on BB), quick singles

FRIDAY, SEPTEMBER 27th

A.

2 Rounds for Time, with Partner

200 DU (500 SU)

50 Lungsters (35/20lbs)

100' Handstand Walk (7 Wall Walks, 10 Walking Planks)

Scale to: 100 DU (250 SU), 25-35 Lungsters OR KB Goblet style

Goal Time: 25min

B.

For 15 minutes, work through the following for 2-3 sets...

Anterior DBall Walk AHAP, 1 lap

1 Legless Rope Climb OR 1-2 RC 18' (2-3 JHook Seated Progressions

KB OH Carry @ mod load (SA if needed) 1 Lap

1 PegBoard Climb (30-60 sec Active Hang Hold on Rig)

SATURDAY, SEPTEMBER 28th

Teams of 3, for Reps:

3 Rounds for Reps:

4 Minute Bike Calories

3 Minute Slam Balls (50/30lbs)

2 Minute Supinated nverted Barbell Rows