Monday 9/14
EMOM24
MIN1: Max Scotty Bobs
MIN2: Rest
MIN3: Max Squat Clean Thrusters
MIN4: Rest
Then
Core Circuit - Coaches Choice
Tuesday 9/15
50/20
Racked Lunges
Chin-ups
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.
Then
Buy-In: 30 Wall Balls
4 Rounds
7 Deadlifts
7 Hang Cleans
7 Shoulder to Overhead
Cash-Out: 30 Wall Balls
Wednesday 9/16
EMOM6
2 Strict Press
*1MIN Rest*
EMOM6
2 Push Press
Then
Pick 1 for time:
5k row / ski / run
Thursday 9/17
AMRAP9
9 Hang Power Snatch
9 Burpee Box Jumps
9 Cals
*Rest 3 mins*
AMRAP7
7 Hang Power Snatch
7 Burpee over the bar
7 Cals
*Rest 3 mins*
AMRAP5
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)
Then
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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