Sep. 19-24

Updated: Sep 23

Monday

A. 2 Hang Power Clean+1 Power Clean

Every 2 minutes for 6 sets-60,65,65,70,70%



B. Pause Deadliftx4 repsx5 sets

Pause 2 seconds at knee and 3-4 seconds back to floor. A little heavier than last week


No touch and go.


1000m C2 bike or equivalent

150 ft double overhead carry@heavy-it agould not be unbroken

30 ctb, pull up or jumping pull up

1500m bike

30 ctb pull up or jpu

150 ft double oh carry

1000m bike


Tuesday

A. 10 empty bar narrow grip bench-everyone uses an empty bar!

10empty bar wide grip bench


B. Bench-hit a challenging set of 10

Then x6x3@65%


C. Skull Crushers x12x3

D. Chin upsx5x5


21-15-12-9

Burpees over bar

Thrusters@light

Cals on assault bike


Wednesday

A. Below the knee Hang Power Snatch-2 reps every 2 minx6

B. Back Squatx5x5@70%


200/150m ski

8 box jump over

150/100 ski

6 bjo

100/50 ski

4 bjo

Rest 3 min

X3


Thursday

Aerobic

Run 1000m- yes you can sub machines

Rest 4 min

Run 2000m

Rest 4 min

Run 1000m

Rest 4


100m sprint

100m walk

X4


Friday

20 min clock


First:

1-2-3-4-5-6-7-8-9-10

Bar facing burpee

Clean and jerk


With the remaining time hit a max clean and jerk


Dipsx6x3-weight if possible


Hspux15x3


Saturday

Teams of 2

10 min amrap

4-8-12-16….etc

alt db snatch

2-4-6-8….etc

wall walk

Rest 2 min

10 min amrap

2-4-6-8-10….etc

shuttle runs

muscle ups

Rest 2 min

10 min amrap

4-8-12-16-20…

bike cals

2-4-6-8-10….etc

Deadlift








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