9/17/21

6 Sets
1 Clean Extension +
1 Power Clean +
1 Hang Power Clean

For Time
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlifts (225/155)
1 Rope Climb after each set

9/16/21

30 min, Steady State
12 Box Step Ups w/med ball (30/20)
10 Sit Ups
8 DB Push Press

9/15/21

Back Squat
4 x 8 @ 65%

3 Rounds
9 Power Snatches (115/80)
15 Toes to Bar
21 CAL Bike/Row

9/14/21

1 Round
60 Wallballs
30 Pull Ups
150 Double Unders

Rest 3 Minutes

2 Rounds
30 Wallballs
15 Pull Ups
75 Double Unders

Rest 3 Minutes

3 Rounds
20 Wallballs
10 Pull Ups
50 Double Unders

9/13/21

5 Sets
5 Dumbbell Bench Press
10 Plyometric Push Ups

5 Sets
15/10 CAL Assault Bike
10 Russian Kettlebell Swings (70/53)
Rest 2 minutes between sets

9/10/21

Power Cleans
EMOTM 10 – 2 Reps

3 RFT
21 Wallballs
15 CAL Bike
9 Ring Dips

9/9/21

25 minute, Steady State
5 Pull Ups
10 Push Ups
15 Sit Ups
150m Run

9/8/21

Back Squat
4 x 10 @ 60%

For Time
10-20-30-20-10
Kettlebell Swings (53/35)
Tuck Ups

9/7/21

For Time
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpee Box Jump Overs
Thrusters (95/65)

Rest 5 minutes

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpee Box Jump Overs
Bar Muscle Ups

9/6/21

Bench Press
6 x 5

6 Sets for max reps
90 seconds work / 1 minute rest
5 Hang Power Cleans + max reps double unders
(185/125)