Sunday, Sept 26th

Rest Day.

Saturday, Sept 25th

Make Up Day.

Friday, Sept 24th

Clean Mobility Drills

Full Clean 5×2@80% 1RM

then,

8:00 ascending amrap:

Power Clean (135/95) (rx+ 165/110)

Bar Facing Burpees

*add 1 rep each round until time expires.

Thursday, Sept 23rd

10:00 EMOM:

2- Bench Press w/:01 pause @70% 1RM

4-Lying Med Ball Throws (20/14#)

then,

3 rounds for time:

7-CTB Pullups (RX+ = Bar Muscle Ups)

14-HSPU’s (RX+ = 2” deficit)

28-KBS’s (53/35) (RX+ 70/53)

Wednesday, Sept 22nd

DB Step Up Jumps 5×2/Leg

Wt’d Shoulder Bridge 5×6 (Shoulders on bench, weight across hips)

then,

Death by Back Squat (185/125)(RX+ 225/155)

1 Squat Minute 1:00, 2 Squats Minute 2:00, 3 Squats Minute 3:00 etc until failure

Rest 2:00 then,

Death by Assault Bike

2 Calories Minute 1:00, 4 Calories Minute 2:00, 6 Calories Minute 3:00 etc until failure

*Must reset bike each round.

Score = total completed rounds of Back Squat and Calorie Assault Bike combined.

**compare score to 3/31/21.

Tuesday, Sept 21st

Push Jerk 5×2@80% 1RM

Band Face Pulls 5×10

then,

Four 2:00 rounds of:

20/15 Calorie Row

Max S2OH (135/95)(RX+ 155/105)

Rest 1:00 between rounds

Score = Total S2OH reps

Monday, Sept 20th

Snatch Balance 5×2

Full Snatch 5×2@80%1rm

then,

10:00 amrap of:

10-OHS’s (95/65)(rx+ 115/75)

50-Double Unders

Sunday, Sept 19th

Rest Day.

Saturday, Sept 18th

Make Up Day.

Friday, Sept 17th

Hanging L Holds 5 x Max Time

Weighted Strict Ring Dips 10 x 2

Strict Pullups with :05 Chin over bar hold each rep

then,

Buy In: 500M Ski Erg

5 Rounds of:

10-Ring Dips

10-Pullups (RX+ CTB Pullups)

10-Ball Slams (30/20#) (RX+ 40/30#)

Cash Out: 500M Ski Erg

For time.