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!