Monday Sept 20 - Saturday Sept 25, 2021

Monday September 20th

WU- 2 rounds   
20 Banded Pull aparts   
15 Scap push ups  
10 Scap pull ups
1 length crab walk

Part A

Bench Press Week 1

Part B

3 rounds    
8 ring rows (2,1,2,2)  
10 DB skull crushers   

Part C

21-15-9
Push press   95/65
Front squats

Tuesday September 21st

Part A

12min EMOM        
1- 6 Pike pushups-tripod
2- 3 chin ups ( 2,2,2,2)    
3- 2 wall walks +20sec WF foot taps
4-10 T2R

Part B

For time
30/24 cal row   
100 DU's  
30 HSPU
100 DU's        
30/24 cal row  
 
Part C

E2MOM x 3  
15sec hollow hold
15sec V-ups  
15sev Alt V-up

Wednesday September 22nd

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

Part A

Squats Week 2

Part B

3 rounds not for time
8/leg tall reverse step ups- don't touch floor  
3 x 3 x 5sec Hydrant hold- weighted
4 GHD or partner hamstring curls

Part C

10min AMRAP   
10 FR lunges 105/75  
10 P Cleans

Thursday September 23rd

Part A

15min Hip mobility

Part B

2 rounds for time  
200m run  
30 Thrusters 75/55    
400m run   
20 pull ups  
200m run   
30 BF burpees

Friday September 24th

WU-2min lat roll out  
2 rounds
20sec UHG dead hang    
5 Banded Y-T-W    
25ft Tall bear crawl- hands weighted

Part A

OHP Week 2

Part B

3 rounds not for time  
10 NG tricep BB floor press  
5 Strict pull ups

Part C

Tabata 20sec work:10sec rest x 8   
KB swings 1.5/1p  
Rest 2min
Box jumps 24/20"  
Rest 2min    
T2B    
Score is lowest reps pre round

Saturday September 25th

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

AMRAP 25min   
30 DU's    
15/12 cal row    
10 WBS     
30 DU's  
15/12 cal row   
20 WBS...    
Keep adding 10 WBS every round