Week of September 6, 2021

Tuesday

A. 3 position Cleanx1x2@70%, x1x3@75%


12 min AMRAP

7 Power Cleans

Run 100 M

5 HSPU

Rest 4 min

12 min AMRAP

7 STO

Row 15 cals

5 T2B/HKR

Wednesday

A1. Tempo Pull Up (3 seconds up, 3 sec hold, 3 sec down)x1-3....rest 10 seconds into 5 kipping pull ups (slow negatives if no pull up)

A2. Ring Swingsx5x3

A3. 1:00 Bar Hold

A4. MU Transitionsx5-8x3

B. 3 rounds

10 Side Plank ups/side

20 Sec Arch Hold

15 Sec Ring Hold

10 Sec L-SIT

10 Hollow Rock

15 sec Hollow Hold


7-5-3

BAR MU (Bar ASST PU)

Box Jump HIGH

12-9-6

CTB Pull up (JUMPING CTB)

Box Jump

15-12-9

Pull up (Ring Row)

Box jump Overs

Thursday

A. Back Squat x6@65%,x6@70%,x6@75%,x5x2@80%

+

800 M Run

150 Wall Ball

800 M Run

Friday

A. 2 Position Hang Snatch+OHSx2@70%, x3@75% (Hang Power Snatch/OHS Skill Work)

B1. Stomach to wall HS holdx20-30 secx3

B2. Box 360 Walksx1 each wayx3


5 min AMRAP

Sled Relay

Rest 2 min

5 min AMRAP

100 M Farmers Carry

10/5 Cals on AB-MOVE!

Rest 2 min

5 min AMRAP

20 DU

40 FT Seal Walk (sub is Bear Crawl@80 FT)

5 Burpee Broad Jumps


Saturday

TBD


Sunday

RUNNING

1x400M

Rest 1 minute

2x300M followed by 100 M walk

Rest 3 minutes

1x400M

Rest 1 minute

3x200M followed by 100 M walk

Rest 3 minutes

1x400M

Rest 1 minute

4x100M followed by 100 M walk

20 minute MAX

20 Minute AMRAP

40/30 Cal Row

10 Burpees over the ERG

15 Wall Ball

20 Box Jump overs


Monday

A. TNG Power Clean 2 reps@75% every 30 secondsx6 sets

B1. Good Morningx8x3@30% of BS

B2. Single Leg RDLx8/sidex3

B3. Arch Hold with PVCx30 Secx3


1000 M row

35 KBS-heavier than normal

20 C&J-heavier singles!


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