Monday September 24, 2018

Warmup

With a Running Clock:

0:00-6:00

3 rounds:

10 box jumps

10 DB/KB S2OH

6:01-12:00

3 rounds:

10 burpees

10 KBS

12:01-18:00

3 rounds:

10 goblet squats

35 DU (sub 50 singles)

18:00

500m row

 

 

Tuesday September 25, 2018

Warmup

3×5 min AMRAPs with 2 min rest between

Sled push + pull (walk/run backwards with straps in hands)

10 lunges

10 KBS

 

10 hanging leg raise/T2B

10 cal row

 

8 sandbag squats

8 burpees over sandbag

Core Work

30 plank up downs (not for time; rather for quality)

 

 

Wednesday September 26, 2018

Warmup

18 min EMOM

10 DB burpees

12 cal row

10 DB thrusters

Extra

3×6 Filly Press (6/side)

 

Thursday September 27, 2018

A.

Warmup

1:00 stations, no rest between each

Rest 1:00 after each full round

Complete 3 full rounds

Jumping Split Squats

Ball Slams

Medball Cleans

Burpees

Row

 

B.

Rest 2 mins

Core work-tabata plank

8 rounds of 0:20 work 0:10 rest

plank

 

Friday September 28, 2018

Warmup

A.

2×8 min Circuit

Circuit 1

10 pushups (on DB)

10 DB step ups (5/side)

2 lengths loaded carry

Circuit 2

10 ring rows

10 double bell front squat

2 lengths front rack carry

B.

3 min Max Effort

Plate burpees