9/23/21

25 minute, steady state
400m Run
10 Pull Ups
15 Box Jumps
20 Sit Ups

9/22/21

Back Squat
4 x 6 @ 70%

AMRAP 15
10/7 CAL Bike
1 Hang Squat Clean (185/125)
4 Bar Facing Burpees
*each round add 1 Hang Squat Clean

9/21/21

6 Rounds
4 Devils Press
8 Dumbbell Snatches
16 Double Unders

Rest 3 minutes

4 Rounds
8 Devils Press
12 Dumbbell Snatches
24 Double Unders

Rest 3 minutes

2 Rounds
12 Devils Press
16 Dumbbell Snatches
32 Double Unders

9/20/21

Bench Press
5 x 8

5 RFT
30 KBS (53/35)
20 Goblet Squats

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