Monday 09/25/23
Dumbbell Rev Lunges x 16 reps
rest 2 minutes x 4 sets
*go AHAP*
+
“Jackie”
1000m Row
50 Thrusters 45#
30 Pull-Ups
Tuesday 09/26/23
“Lynne”
5 rounds:
Max BW Bench Press
Max UB Pull-Ups
rest 4-5 minutes after each set
+
Core Cashout:
Coaches choice
Wednesday 09/27/23
Push Jerk x 3 reps
rest 2 minutes x 5 sets
+
Tabata:
Deadlift (75/55)
rest 1:00
Hang Power Clean (75/55)
rest 1:00
Front Squat (75/55)
rest 1:00
Shoulder to Overhead (75/55) mi
Thursday 09/28/23
Strength:
Chin-Ups x 3-5 reps
rest 2 minutes x 3 sets
+
In teams of 2:
500m Medball Run
2000m Bike Erg (switching every 500m)
1000m Ski Erg (switching every 250m)
GYMNASTFIT:
SKILL: Pull Ups
WOD:
“Angie”
– 100 Pull Ups
– 100 Push Ups
– 100 Sit Ups
– 100 Squats
Friday 09/29/23
Romanian Deadlift x 6 reps
rest 2 minutes x 4 sets
+
For time:
200 meter Sandbag Carry AHAP
40 DB Box Step Overs (50/35)
10 DB Man Makers (50/35)
Saturday 09/30/23
“The Chief”
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Sunday 10/01/23
Teams of 2
AMRAP 3
8 Strict Pull Ups (4 each)
20/16 Cal Row (split however)
Max Rep Back Lunges (95/65) (one partner works at a time)
rest 1:00 b/t sets
rest 1 minute x 5