Monday, September 14th
Workout: Each Round for Time – 30 Minutes
3 Rounds – 10:00 Each
400m Run
500m Row
20 Line Facing Burpee
30 Abmat Sit Up
Tuesday, September 15th
Strength: 10 Minutes
4×4 Back Rack Lunge
Ascend in weight.
Rest 1:30-2:00
Workout: Each Round for Time – 10 Minutes
Option A & B
5 Rounds – 2:00 Each
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
RX+ 155/105
A: 135/95
B: 115/75
Option C
5 Rounds – 2:00 Each
9 Deadlift (65/45)
7 Hang Power Clean
5 Shoulder to Overhead
Wednesday, September 16th
Benchmark Workout: As Many Rounds as Possible in 20 Minutes
RX+ Mary
5 Handstand Push up
10 Pistol
15 Pull Up
Cindy
5 Pull Up
10 Push Up
15 Air Squat
RX+ Wear a weight vest
Scale as needed
Thursday, September 17th
Workout: For Time – Partner – 42 Minute Cap
200/180 Assault Bike Calorie
2 Mile Partner Run
Friday, September 18th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 9 Minutes
Every 00:45
1 Squat Clean or 1 Power Clean + 1 Front Squat
Workout: For Time – 26 Minute Cap
Option A
5 Rounds
5 Front Squat (225/155)
15 Toes to Bar
50 Double Under
Option B
5 Rounds
5 Front Squat (185/125)
15 Toes to Bar
25 Double Under
Option C
5 Rounds
5 Front Squat (135/95)
10-15 Knee Tuck / Leg Raise
50 Single Under
Saturday, September 19th
Workout: With a Partner – 28 Minutes
As Many Rounds as Possible in 8 Minutes
7/5 Assault Bike Calorie
6 Double Dumbbell Hang Clean & Jerk
3 Bar Muscle Up
Rest 2:00
As Many Rounds as Possible in 8 Minutes
7/5 Assault Bike Calorie
6 Double Dumbbell Hang Snatch
3 Strict Handstand Push Up
Rest 2:00
As Many Rounds as Possible in 8 Minutes
7/5 Assault Bike Calorie
6 Devil Press
3 Wall Walk