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