Monday, 9/27/21:
A. Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%
rest 2 minutes between sets
*for percentages use 90% of your 1RM, then calculate 75% from there and so forth*
+
For Time:
50 Wall Ball Shots (20/14)
50 Toes to Bar
*9 min cap*

Tuesday, 9/28/21:
“Lactate Tester”
250m Row
15 American KBS (70/53)
25 Burpees
15 American KBS (70/53)
250m Row
rest 6 minutes x 2 sets
**Retest from 4/6/21**

Wednesday, 9/29/21:
A. Strict Press
5 @ 75%
3 @ 85%
1+ @ 95%
rest 2 minutes between sets
*for percentages use 90% of your 1RM, then calculate 75% from there and so forth*
+
AMRAP 10:
10 DB Hang Power Cleans (50/35)
10 Pullups*
*Can scale up to C2B OR 1-5 Ring MU*

Thursday, 9/30/21:
4 Rounds:
800m Run
20 Situps
25 Russian KB Swings (70/53)
*25 min cap*

Friday, 10/1/21:
A. Deadlift
5 @ 75%
3 @ 85%
1+ @ 95%
rest 2 minutes between sets
*for percentages use 90% of your 1RM, then calculate 75% from there and so forth*
+
AMRAP 7:
2 DB Deadlifts (50/35)
2 HSPU
4 DB Deadlifts
4 HSPU
Etc, going up by 2’s

Saturday, 10/2/21:
5 min clock:
300m Run
In remainder time:
Max Squat Clean Thrusters (135/95)
Rest 2 min x 4 sets

Sunday, 10/3/21:
In Groups of 2:
AMRAP 24:
1,000m Row *switch every 250m*
30 DB Snatches (50/35)
100 Double Unders
30 sec plank hold *together*
*reps on snatches and jump rope split however.*

**Please note: workouts subject to change without notice.**