Tuesday – 9/21/21
A. Deadlifts
4×2 @85%
Last Set Max Reps
B. Front Squats
3×6 @65%
C. 9-min AMRAP
9 Box Step-Ups
18 Double Unders
200m Run
A. Deadlifts
4×2 @85%
Last Set Max Reps
B. Front Squats
3×6 @65%
C. 9-min AMRAP
9 Box Step-Ups
18 Double Unders
200m Run
A. Weighted Pull-Ups
3x Max Reps
B. DIRTY THIRTY
For Time
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Presses (45/35 lb)
30 Back Extensions
30 Wall Ball Shots (20/14 lb)
30 Burpees
Open Gym 9am & 10am
For Time:
3 Rounds of
5 Clusters (95/65)
10 Toes to Bar
15 Cal Row
Into
2 Rounds of:
200m Farmer Carry
10 Deadlifts (155/115)
A: Deadlifts 4×3 @ 80% of your 1RM
B: Power Cleans 4×4 adding weight between rounds
C: 9 min AMRAP of:
10 Lunges
10 Push-ups
20 Second Rest
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