Monday 9/13
5 Rounds
1MIN Rope Climbs
1MIN Tire Flips
1MIN DB Snatches (alt arms as needed)
1MIN Cals
1MIN Rest
Then
Core - Coaches Choice
Tuesday 9/14
100 Cals
directly into…..
3 Rounds of
400m Run
30 KB Swings
30 Box Jumps
directly into……
100 Calorie Row
45MIN cap
Wednesday 9/15
E3MOM15
2 Power Cleans
2 Front Squats
2 Jerks
Then
AMRAP10 (ascending reps)
2 Hang Power Cleans
2 Burpee Pull-Ups
4 Hang Power Cleans
4 Burpee Pull-Ups
6 Hang Power Cleans
6 Burpee Pull-Ups
………..
Core - Coaches Choice
Thursday 9/16
AMRAP15
Max Rep Single Arm KB Swings to failure (aka you noticeably lose power in the swing)
Max Rep TGU to failure (aka you noticeably lose stability in the get up)
Switch sides each round.
Then
5-4-3-2-1
Renegade Makers
50-40-30-20-10
Double Unders > Single Under x 2
Friday 9/17
15 MINS for Quality
Push Press
5-5-3-3-1-1
Then
AMRAP20
10 Hang Power Snatches (no more than 95/65#)
5 Rounds of Cindy
400m
1 Round of Cindy =
5 Pull-Ups
10 Push-Ups
15 Air Squats
Saturday 9/18
9AM - Coaches Choice
Sunday 9/19
Coaches Choice