Monday Sept 11 - Saturday Sept 16, 2023

Monday September 11

Part A

Deadlift 90% of 1RM                                                        
5 @ 60%                                                         
5 @ 70%                                                        
5+ @ 80%      
 
Part B

3 sets NFT                                              
10 BB RDL's                                                      
100ft SA Farmer carry - 50ft per arm  

Part C

4 Rounds
9 Dou DB Push Jerks 50/35
12 Duo DB Hang Power Cleans
15 Dou DB Deadlifts
45 DU’s
Rest 1 Minute Between Rounds

Tuesday September 12

Part A

Bench Press                                                     
5 @ 60%                                                         
5 @ 70%                                                        
5+ @ 80%     
     
Part B

3 Rounds                                                       
10 Duo DB Skull crushers                   
5 Push ups 2,2,1,1

Part C

For time                                                  
20 Front Squats (135/95)
20 Lateral Barbell Burpees
20 Push Presses (135/95)
20 Lateral Barbell Burpees
20 Thrusters (135/95)

Wednesday September 13

Part A

10min TGU technique

Part B

4 rounds NFT                                               
1 TGU per arm- building load                                                                               
30 Sec sled push

Part C

21-15-9:
Row Calories
12-9-6                                                           
HSPU
Then
200m DB Farmers Carry 50/35
Then
21-15-9:
Row Calories
12-9-6                                                           
Pull ups
Then
200m DB Farmers Carry  

Thursday September 14

30 Rounds for Time:
5 Med Ball squat cleans
3 Push-ups
1 Strict Pull up                                           
Rest 3min                                                        
4 rounds                                                 
25 DU's                                                          
1min Lateral hold 5/2.5lb                  
1min tall plank

Friday September 15

Part A

Back Squat                                           
5 @ 60%                                                         
5 @ 70%                                                        
5+ @ 80%         

Part B

4 Sets for for time                         
8/leg Crossbody SA DB Step ups                                                                   
30sec Sled backwards drag

Part C

3 Rounds for Time:
9 Snatches 115/75
15 T2B
21 Bar facing burpees  

Saturday September 16

5 Rounds for Time:
400 Meter Run
30 DU’s
 Rest 1 Minute
500/400 Meter Row
30 DU’s
Rest 1 Minute