Monday Sept 13 - Saturday Sept 18, 2021

Monday September 13th

WU- 2 rounds   
20 Banded dead bugs    
20 banded low rows  
20sec SL glute bridge
20 banded pull throughs

Part A

Deadlift Week 1

Part B

3 rounds not for time
8/leg  Bulgarian Split squats- KB Single arm Front frack  
8 Hip extensions   

Part C

8min AMRAP
16 Wallballs  
8 Power cleans 135/95

Tuesday September 14th

Part A

12min EMOM   
1- 1 rope climb
2- 5 strict T2B  
3- 2 wall walks + on 2nd rep-20sec wall facing hold wide    
4- 3-5 strict pull ups- no bands- complete 1 eccentric and 8 ring rows instead.

Part B

EMOM x 10   
1- 8 / leg DB Lunges 50/35  
2- 8 Seated box jumps 24/20

Part C

Not for time    
21-18-15 GHD
2 TGU after each set 1 /arm

Wednesday September 15th

WU-2min lat roll out  
2 rounds      
20 supine banded pull overs   
50ft SA OH KB carry
25ft crab walk

Part A

OH Press Week 1

Part B

3 rounds not for time  
10 NG Tricep DB floor press       
10 SA lat pull down- banded

Part C

2 rounds  
20 Power snatch 95/65    
40 DU's
20  OH squats       
40 DU's   

Thursday September 16th

Part A

Every 10min x 4 rounds    
1000m run    
25/20 cal row    
20 Burpees    
If you are not able to stay in the time cap modify the length of the run

Part B

3 rounds
25ft DB bear crawl  
100ft Farmers carry

Friday September 17th

WU- 2 rounds  
10/leg- 1/4 squat banded hip abd      
10/leg 90/90 stretch and lift   
10/leg RNT lunge-abd

Part A

Squats Week 1

Part B

3 rounds not for time
6/leg tall reverse step ups- don't touch floor       
3 x 3 x 3sec Hydrant hold- weighted
3 GHD or partner hamstring curls

Part C

For time   
21 HP cleans 135/95  
15 power cleans 155/105
9 Squat cleans 175/115

Saturday September 18th

Part A

10min Shoulder/lat mobility    

Part B

EMOM x 3   
5 Sotts press     
EMOM x 3    
5 Snatch balance
EMOM x 3    
5 Tall snatch
EMOM x 3  
3 x 10sec OH squat hold in bottom

Part C

E3MOM x 10(5 rounds)  
1-500m/450m row  
2-400m Run