Saturday – 9/26/20


For time:
50 KB Deadlifts (35/53)
40 DB Weighted Front Lunge+Back Lunge (F+B=2)
30 KB American Swings (35/53)
20 DB Push Presses (25/35 – 10 on each arm)
10 Burpees
20 DB Push Presses (25/35 – 10 on each arm)
30 KB American Swings (35/53)
40 DB Weighted Front Lunge+Back Lunge (F+B=2)
50 KB Deadlifts (35/53)

Friday – 9/25/20

A: 800m Run (Time Trial)

B: 21-15-9 reps for time of:
Abmat Sit-ups
Clusters (55/75) (Each Cluster = 1 below-knee clean to thruster)

Thursday – 9/24/20


A: Find heavy 5-rep max deadlift

B: 2 rounds of 30-seconds each, no transition time:
Hollow Hold
Deadbugs
Flutter Kicks
Pike Raises
Rest
Hollow Rock
Superman Hold
Heel Taps
Reverse Crunches

Wednesday – 9/23/20

A: 5 Minute EMOM of:
4 Burpees
6 KB Hang Snatches (3/3)

Rest 1 minute

B: 5 Minute EMOM of:
4 Burpees
6 KB Hang Snatches (3/3)
6 Goblet Squats

Rest 2 Minutes

C. 12 Minute E2MOM of:
4 Burpees
6 KB Hang Snatches (6/6)
6 Goblet Squats
12 KB Swings

Tuesday – 9/22/20

Goodr gals

A: 3 Rounds Super Set of:
8 Reps of weighted 1 Front Lunge + 1 Back Lunge – (R+L = 1 rep)
10 Reps Single Arm DB Strict Presses (5 each arm)

B: 20 Minute AMRAP of:
10 KB Back Squats
10 KB Swings
10 KB Good Mornings
200m Run
10 Push-ups
10 Jack Knives