Monday Sept 18 - Saturday Sept 23, 2023

Monday September 18

Part A

Strict OH Press 90% of 1RM                                                        
5 @ 60%                                                         
5 @ 70%                                                        
5+ @ 80% 

Part B

3 Sets NFT                                                        
10 1/2 kneel bottoms up KB OH Press                                              
on last set of OHP complete 10 OH walking lunges 
Do right side al together and then left

Part C

AMRAP 5
18 Power Cleans 135/95
15 Front Squats
12 Push Jerks
9 Power Snatches
Time Remaining: AMRAP Thrusters                                                      
Rest 3min and repeat                           
** have a second bar if you need a lighter weight for Snatch and Thruster 
    
Tuesday September 19

Part A

Deadlift 90% of 1RM                                                        
3 @ 70%                                                         
3 @ 75%                                                        
3+ @ 80%     

Part B

3 rounds NFT                                                
10 BB RDL 2,1,1,1                                     
AMAP Wide grip pull ups- use a band to help go to failure

Part C

800m run
60 Single DB Step-ups 50/35
40 DB Snatch RA
20 Tire flips
40 DB Snatch LA
60 Single DB Step-ups
800m run

Wednesday September 20

Part A

10min rMU Technique

Part B

4 rounds NFT                                               
10 Burpees + 1 rMU                                    
rest as needed       

Part C

3 Rounds
30 Air Squats                                                
25 Push ups
20 Pull ups                                                                    
15 Box Jumps 24/20
10 Dips                                                                
5 HSPU

Thursday September 21

AMRAP 10min:
Max Calories on Rower
EMOM starting at 0:00
10 Wallballs (20/14)                          
Rest 3min                                         
AMRAP 10min:
Max Distance Farmers carry 1.5/1p
EMOM starting at 0:00
10 KB swings                                 
Rest 3min                                         
AMRAP 10min:
Step ups 24/20
EMOM starting at 0:00
5 Burpees    

Friday September 22

Part A

Bench Press 90% of 1RM                                   
3 @ 70%                                                         
3 @ 75%                                                        
3+ @ 80%  

Part B

3 rounds NFT                                             
12 DB pull overs                                  
AMAP Narrow Push ups 2,2,1,1  
 
Part C

AMRAP 5:
500/400m Row                      
Into Max Rounds:
30 DU’s                                     
5 Power Cleans (135/95)
Rest 2min
AMRAP 5:
500/400m
Into Max Rounds:
30 DU’s                                      
10 OH Squats (95/65)
Rest 2:00
AMRAP 5:
500/400m Row
Into Max Rounds
30 DU’s                             
15 Thrusters (75/55)  
   
Saturday September 23

Part A

15 min Shoulder mobility

Part B

On the 4:00 x 7 Rounds:
5 T2B
10 Push ups
15 Kettlebell Swings (53/35)
400 Meter Run