Plank 3×1:00
Side Plank 3x:30/side
then,
10:00 EMOM of:
2-Snatch Grip Deadlifts
*start at 1RM Snatch and add weight each round if possible
then,
4 Rounds for time:
400M Run
15-Deadlifts (225/155)
Wednesday, Sept 15th
Front Squat 4×6@75%1rm
Lateral Band Walks 4×6/side
then,
12-9-6 reps each:
Power Clean (155/105)(rx+ 185/125)
Box Jump Overs (24/20”)(rx+ 30/24”)
for time.
Tuesday, Sept 14th
Shoulder Press 4×6@75%1RM
Barbell Rows 4×6@75% 1RM
then,
3 Rounds for time:
30-Pushups
25-Ring Rows
20-GHD Situps
Monday, Sept 13th
Back Squat 4×6@75%1rm
Glute Ham Raise 4×6
then,
10:00 EMOM (alternating movements):
minutes 1/3/5/7/9: Max Assault Bike Calories
minutes 2-4/6/8/10: Max Air Squats
score=total reps (1 calorie = 1 rep)
Sunday, Sept 12th
Rest Day.
Saturday, Sept 11th
Make Up Day.
Friday, Sept 10th
Push Press 4×6@75%1RM
Strict CTB Pullups 4×6
then,
5 rounds for time:
5-Clean & Jerks (135/95) (rx+ 165/110)
10-Bar Facing Burpees
15-Wall Balls (20/14) (rx+ 30/20)
Thursday, Sept 9th
Snatch Grip Sotts Press 4×6
Overhead Squats 4×6@75%1RM
then, 10:00 AMRAP:
15-Power Snatch (95/65)
15-Calorie Row
Wednesday, Sept 8th
Skill Practice:
Double/Triple Unders & Turkish Get Ups
then,
3rds for time:
75-Double Unders
25-T2B
15-DB Hang Power Cleans (50/35’s)
Tuesday, Sept 7th
Deload Week
DB Deficit Deadlifts 3×12 (standing on 45-25# bumper, both heads of DB touch ground)
Hollow Rocks 3x:45
then,
200m Run
15-DB Thrusters (35/25’s)(rx+ 50/35’s)
200m Run
25-DB Burpee Deadlifts
200m Run
35-KB SDHP’s
200m Run
for time.
