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Workouts 9/14 - 9/21

Monday 9/14


MIN1: Max Scotty Bobs

MIN2: Rest

MIN3: Max Squat Clean Thrusters

MIN4: Rest


Core Circuit - Coaches Choice 

Tuesday 9/15


Racked Lunges 


In 20 minutes accumulate 50 reps of each movement. Whatever number you do for lunges, you will match with chin-ups. The idea is to not rush through this. You should be working on 50 perfect reps of each, versus going as fast a possible. 


Buy-In: 30 Wall Balls

4 Rounds 

7 Deadlifts 

7 Hang Cleans 

7 Shoulder to Overhead 

Cash-Out: 30 Wall Balls 

Wednesday 9/16


2 Strict Press 

*1MIN Rest*


2 Push Press 


Pick 1 for time: 

5k row / ski / run 

Thursday 9/17


9 Hang Power Snatch 

9 Burpee Box Jumps 

9 Cals 

*Rest 3 mins*


7 Hang Power Snatch 

7 Burpee over the bar 

7 Cals 

*Rest 3 mins*


5 Hang Power Snatch 

5 Burpees with Plate

5 Cals 

Mods: Heavy KB Swings for the Snatch or you can do Single Arm Snatches but change the rep scheme (10/8/6) 


1 Flat Loop Overhead Carry to Rack and repeat. Hold OH as long as you can and then rack until failure. 

Friday 9/18

*30 Min Cap*

50 Cals 

40 Cals 

30 Cals 

20 Cals 

10 Cals

After each round of Cals:

2 Rounds of “Cindy”

1 Round of Cindy:

5 Pull-ups

10 Push-Ups

15 Air Squats

Saturday 9/19

8AM at Stage Fort Park - Coaches Choice 

Sunday 9/20

8AM at Stage Fort Park - Coaches Choice 

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