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
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