Monday Sept 25 - Saturday Sept 30, 2023

Monday September 25

Part A

Back Squat                                           
3 @ 70%                                                         
3 @ 75%                                                        
3+ @ 80%   

Part B

3 Sets NFT                                                        
5 Front squats 3,3,1,1                                                              
10 BB Glute thrusts

Part C

AMRAP 15:
25 Overhead Squats 75/55
20 Alt DB Hang Clean and Jerks 50/35
15 Pull ups

Tuesday September 26

Part A

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

Part B

3 rounds NFT                                               
6 Push Press 3,2, x,2                                
30 sec OH BB Hold on last set of push press  
   
Part C

E2MOM x 5
8 T2B
6 Front Squats 95/65                                      
4 Push Press 95/65
Max cal row in remainder of time                     
Rest 1min

Wednesday September 27

Part A

10min Rope climb tech

Part B

4 rounds NFT
2 Rope Climbs
Max Dead hang  

Part C

For time                                                        
60 DU's
30 Burpee Box Jump Overs (24″/20″)
60 Pistol squats
30 Burpee Box Jump Overs                    
60 DU's

Thursday September 28

50-40-30-20-10                                   
WBS 20/14
After each round:
10 HSPU                                                                                                                 
10 Burpee pull ups                             
Then Rest 2min                                                     
Max abmat sit ups in 2min

Friday September 29

Part A

Deadlift 90% of 1RM                                                        
5 @ 80%                                                         
3 @ 85%                                                        
1+ @ 90%    

Part B

3 rounds NFT                                                  
8 Duo DB Split stance RDL per leg                                                         
50ft Farmer carry

Part C

AMRAP 18min
18 Hang Power Snatches 95/65
3 Rounds of “Cindy”
400m Run

Saturday September 30

Part A

15 min mobility class choice

Part B

6 Rounds:

45 DU’s
30 OH Walking lunge 45/25 plate
15/12 Calorie Row