Friday, September 14th

A) Deadlift: (15:00 Cap)
3×5+ ME Hold

5 TnG reps and on the last rep, hold at the top of the deadlift for a ME hold.

Weight is at a minimum 55% 1RM Deadlift

B) 4 Rounds:
10 Wall Balls (20/14)
25 DU/50 SU

Then

*400m Run*

Then

25-20-15:
Goblet Squat (70/53)
T2B

20:00 Total Cap

Thursday, September 13th

A) 12:00 EMOM:
1) 15 Stadler Leg Lift
2) 3 Wall Walks
3) 5-10 Strict t2b/k2c

B)3 Rounds NFT: 10:00 Cap
10 Candlestick Roll-up
10 Hollow/Rock Pause
10 Birddogs”

C)Complex: 3 Rounds:
2 Snatch
+
3 Hang Snatch Pulls
+
1 Snatch

Wednesday, September 12th

A) 12 Min EMOM:
1) 3 Squat Clean Singles
1) 1 Clean & Jerk

Weight @ 60%-70% 1RM Clean & Jerk

B)3 Rounds For Time:
18 Thrusters (95/65)
12 Burpee Box Jump-Over
6 Bar Muscle-up/2+2

Tuesday, September 11th

A1) Floor Press: (15:00 Cap)
3×5 w/2 sec pause when db touch at top

A2) Farmers Carry:
3x200m (53/35)

B)18:00 AMRAP in teams of 2:
40 KBS (53/35)
40 Pull-ups
400m Run (together)
40 Alt KB Snatch (53/35)
40 T2B
400m Run (Together)

*1 work/1rest*
*Split reps evenly*

Monday, September 10th

A) Deadlift: (15:00)
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 90%
1@ 95%

B) 10-15-20: (18:00 Cap)
Front Squat (135/95)
RIng Push-up
Calories on Rower
Hang Cleans (135/95)

Saturday, September 8th

A) Straight Leg Deadlift:
4×5

*Stay on the lighter side. pause for 2 sec at the top.

B) 17:00 AMRAP in teams of 2:
10 Goblet Squat (53/35)
10 KBS (53/35)
15 Sit-ups
15 HRPU

*Athlete 1 starts working on amrap.

Athlete 2 starts rowing 500m

Athletes switch once athlete 2 finishes the row.

Working together for total rounds+reps. so the athletes pick up where the other left off.

Friday, September 7th

A) Backsquat: (15:00 cap)
2×3 @ 80%
2×3 @ 85%
1xME @ 50%

B) 3:00 AMRAP:
400m Run
ME Snatch (75/55)

*3:00 REST*

3:00 AMRAP:
400m Run
ME Ring MU/2+2 Progression

*3:00 Rest*

3:00 AMRAP:
400m Run
ME Burpee to a bar

Thursday, September 6th

Superset: (20:00 cap)
A1) Strict Ring Dip:
3xME

A2) Hollow Hold:
3xME

A3) HSW/Shoulder-Tap:
3x100ft/40 taps

B) Plank: (10:00 Cap)
Group ME Plank.

C) Complex: 3 Rounds
1 Clean & Jerk
+
3 Hang Clean
+
1 Jerk

Wednesday, September 5th

A1) Strict Press: (15:00)
3xME @ 60%-70% 1RM

A2) Strict T2B:
3xME

B) 21:00 EMOM:
1) 8 Deadlift @ 60%
2) 10 Bar Facing Burpee or 40 sec of work whichever comes first
3) 12 C2B/Pullup/Ring-Row

Tuesday, September 4th

A) Every :90 for 15:00
3 Snatch Pull + 1 Hang Squat Snatch

Weight of the barbell is 50%- 70% 1RM Snatch.

B) For Time: @ 75% intensity. not scored.
400m Run
150 DU/300 SU
50 Wallballs (20/14)
50 Sit-ups
75 DU/150 SU
25 Wallballs (20/14)
25 Sit-ups