Monday 8/31
EMOM (to failure)
Hang Clean
Front Squat
Shoulder to Overhead
Start with 1 rep of each. Add 1 rep each minute until you cannot complete the reps of each in that minute.
Then
AMRAP14
200m Run
10 Devils Press
Tuesday 9/1
“Emily”
10 Rounds
30 Double Unders
15 Pull-Ups
30 Air Squats
100m Sprint
*Rest 2 MIN* between rounds
Wednesday 9/2
EMOM24
MIN 1: 1-3 Reps Clean & Jerk (BB/DB/KB)
MIN 2: Rest
Then
Core
50 Sit Ups
50 Alt. Single Side V-Ups
50 Flutter Kicks
*EMOM: 4 Plank Ups (starting at the 0:00 minute)*
Thursday 9/3
“Kelly”
5 Rounds or 30 MINS
400m Run
30 Box Jumps
30 Wall Balls
Friday 9/4
AMRAP20
2 Cals
2 DB Snatches (R )
2 DB Snatches (L)
2 Burpees
4 Cals
4 DB Snatches (R )
4 DB Snatches (L)
4 Burpees
6 Cals
6 DB Snatches (R )
6 DB Snatches (L)
6 Burpees
*keep adding 2 reps to each movement/element each round until the time is up.
Then
Core Circuit - Coaches Choice
Saturday 9/5
8AM at Stage Fort Park - Coaches Choice
Sunday 9/6
8AM at Stage Fort Park - Coaches Choice