Saturday, Sept. 30th

A) 10 SA RKB Swings,
right into 8 SA KB Push Press
-4 sets
1 set = Right and Left arm

B) 22Min AMRAP
Teams of 4.

Partners 1&2:
-Both start with a 35 Sec Plank from elbows,
directly into a 400m Wallball run (20/14)
* alternate who’s carrying at every corner

Partners 3&4:
Split Reps evenly

-10Wallballs
-10 T2b/ K2C
-10 Hang Squat Cleans @95/65
**Switch when partners 1&2 get back from run, pick up where 3 &4 left off.


Saturday, September 30th

A) 10 SA RKB Swings,
right into 8 SA KB Push Press
-4 sets
1 set = Right and Left arm


Friday, September 29th

A) Tempo Front Squat
5×2 @ 80%
33X1″

B) 9 Min AMRAP
*Cindy
-5 Pull-ups
-10 Push-ups
-15 Air Squats

Directly into

21-15-9
-Deadlift @ 185/130
-Box Jumps (24/20)


Thursday, September 28th

A) Strict Press
5×4@ 70% of 1RM

B) Push Press
4×4@ 80% of 5RM

C) 8 Min EMOM
– 2 Power Cleans @ 80%
+
-1 Split Jerk

D) 3 Rounds:
-30Sec Ring Hollow Hold
-30Sec L-sit Hold


Wednesday, September 27th

A1) SL Romaninan DL
4x 8p/ leg
A2) Chin-ups
4×7-12 reps

B) 16 Min AMRAP
-200m Run/250m Row
-12 Hang Power Cleans (115/80)
-8 Shoulder to OH (115/80)
-30 DUs/ 60 SUs


Tuesday, September 26th

A) Power Snatch
4×2 @75%

B) OH Squat
4X3
*Building in weight

C) For Time:
-30 Wallballs
-30 T2B/ K2C
-30 Burpees
-30 KB Swings (70/53)


Monday, September 25th

A) Back Squat
-3×3@ 80%
-3@ 85%
-3@ 90%

B) Jackie Max Challenge WOD
7 minute AMRAP
500m Row
25 Thrusters
15 Pull-ups

Level 1 35/15# for Thrusters and Ring Rows for Pull-ups
Level 2 45/35# for Thrusters and Pull-ups
Level 3 45/35# for Thrusters and Chest To Bar Pull-ups


Saturday, September 23rd

A1) Farmers Carry to yield & Back x4
A2) OH Walking Lunge
4×12 p/leg
*choose a weight you can do a full set without setting it down

B) For Time:
In Pairs

-60 Clean and Jerks (135/
-60 Wall Balls
-60 KB/DB Snatches
-60 Burpee Box Jump overs
-60 Toes 2 Bar

*20 Min Time cap


Friday, September 22nd

A) Deadlift
4×5@75-80%

B) 7 Min AMRAP
-400m run/ 500m row buy in
-5 Thrusters (95/65)
-7 Bar facing Burpees
-9 Sit-ups/ GHDs

REST 3 min

5 Min AMRAP
-200m run/ 250m row buy in
-3 Thrusters (115/80)
-5 Bar facing Burpees
-7 Sit-ups/ GHDs


Thursday, September 21st

A1) Front Rack Barbell Lunge
4×6 p/ leg

A2) Strict Pull-up
@50% of MEx4
A3) Russian Twists
4×30

B) 15 Min EMOM
1- 15/12 Cals on rower
2- 10 Ring Dips
3- 3 Power Snatches
+
3 OH Squats