Workouts for 9/6 - 9/12

Monday 9/6


HAPPY LABOR DAY!

9AM - Coaches Choice



Tuesday 9/7


AMRAP 30

Teams of 2

1,000m Row

30 Burpees

Farmer’s Carry*


R1: 50m

R2: 100m

R3: 150m

R4: 200m


*Each round, the Farmer’s Carry increases by 50m. Split the Row and the Burpees however you’d like, but Farmer’s Carry is done with both partners working together.




Wednesday 9/8


15MIN(ish)

Work to a Heavy 5 (unbroken)

RDL + Bent row complex

(RDL to stand + Bent Row to stand = 1 rep)


Then


EMOM12

MIN 1: Max Reps SL KB Deadlift to Press (L)

MIN 2: Max Reps SL KB Deadlift to Press (R)

MIN 3: Max Reps KB Front Rack Step-up (L)

MIN 4: Max Reps KB Front Rack Step-up (R)

MIN 5: Max Reps ½ Kneeling Chop (L) https://youtu.be/hGuT4x0dv9E

MIN 6: Max Reps ½ Kneeling Chop (R)


Then


Banded Floor Stretches




Thursday 9/9



E2MIN12

7 Deadlifts


Rest 2MINs


E2MIN12

8-10 Strict Pull-Ups


Then


AMRAP16

2 Wall Walks

12 SA DB/KB Clean & Jerks (6/6)

24 Air Squats





Friday 9/10


E2MOM8

Front Squats

3 Reps (Must clean from floor)

*Slow negative decenti, 1 second pause at bottom and explode up rom the bottom


Then


EMOM5

1 Heavy Rep Front Squat (no pause)


Then


20-18-16-14-12-10*

Single Arm Devil’s Press

Single Arm OH Lunge

Plate Sit-Ups


*200m Sprint after each round





Saturday 9/11


9AM - Coaches Choice




Sunday 9/12



For Time:

10 Cals, 21 Alt DB Power Snatches

10 Cals,18 Alt DB Power Snatches

10 Cals, 15 Alt DB Power Snatches

10 Cals, 12 Alt DB Power Snatches

10 Cals, 9 Alt DB Power Snatches

10 Cals, 6 Alt DB Power Snatches

10 Cals, 3 Alt DB Power Snatches


Then


Core Circuit - Coaches Choice