Monday September 26

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 kettlebell swings + :10­:30 passive hang from bar]

+

A. 2 push jerk + 1 split jerk, 1­1­1­1, 2:00 rest

B. Lean­away pull ups or negatives, 3x4­5, :60 rest

+

3 rounds for time:

10 hang power cleans, 65/95

8 burpee pull ups/ring rows

200m run

+

Not for time:

Accumulate :60/side star plank

Tuesday September 27

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 wall balls + :20­:30 nose to wall hold]

+

A1. Back squat, 4­3­2­2 @20x1 tempo, :60 rest

A2. :60 double under or kipping practice, :60 rest

+

AMRAP in 8:00

15 wall balls, 20 to 10’/14 to 9’

10 sit ups w/wall ball

40 double unders (scaled­ 20) or 80 single unders

+

2 rounds not for time:

40m uneven carry (1­arm overhead and 1­arm farmers carry)

:30 hollow rocks

Wednesday September 28

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [5 strict pull ups or ring rows + 10 jumping squats]

+

A. Power clean, 9x1 @75­85% 1RM, begin a set every :60

B. Snatch pull clusters, 3x1.1.1 starting @1RM snatch and building each set, :10 between

singles, 2:00 rest between sets

+

For time:

400m run

15 ground to overhead, 65/95

15 hand­release push ups

400m run

12 ground to overhead

12 hand­release push ups

400m run

9 ground to overhead

9 hand­release push ups

+

Not for time:

Mobility work of choice

Thursday September 29

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 goblet squats + 5 inchworms]

+

A. 1 snatch balance + 2 overhead squats, 1­1­1­1, 2:00 rest

+

For 15:00

1st: 1­2 rope climbs, 1­3 muscle ups, or 5­7 toes to bar

2nd: 3­5 squat snatches @60% 1RM

3rd: 8/10 row calories

+

3 sets:

:30 flutter kicks

:30 rest

:30 dragon flags

:30 rest

Friday September 30

A. Max out Friday

+

AMRAP in 10:00 with a partner, partners alternate movements:

8 hang squat cleans, 65/95

10 burpees

200m run

Saturday October 1

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 light dumbbell lunges + 10 sit ups]

+

A. Front rack alternating step ups, 4x12 tough, 2:00 rest

B. Pendlay row, 3x6­8, heavier than last week, 2:00 rest

+

For 20:00, begin a set every 4:00

10 kettlebell swings

15 wall balls, 20 to 10’/14 to 9’

250m row or 200m run