Monday, September 21st
Workout: 30 Minutes
Part A: AMRAP 16 – Partner Relay
100m Run
6 Bar Facing Burpee
3 Squat or Power Snatch
-2:00 Rest-
Part B: 12 Minutes
Find a 1RM Snatch
Tuesday, September 22nd
Gymnastics:
Bar Muscle Up Progression
Workout: For Time – 15 Minute Cap
80 Wall Ball
40 Med Ball Sit Up
20 Bar Muscle Up / Scaling
Order of movements may change to accommodate Rig space.
Wednesday, September 23rd
Workout:
Part A: AMRAP 16 – Partner Relay
12/10 Assault Bike Calorie
20 Double Under
3 Clean (Squat or Power) & Jerk
-2:00 Rest-
Part B: 12 Minutes
Find a 1 RM Clean & Jerk
Thursday, September 24th
Workout: As Many Rounds as Possible in 25 Minutes
Option A
200m Run
5 Wall Walk
200m Run
10 Toes to Bar
200m Run
20 Alternating Dumbbell Hang Snatch (50/35)
Option B
200m Run
2 Wall Walk / 5 Half Wall Walk
200m Run
6 Toes to Bar / 10 Leg Raise
200m Run
12 Alternating Dumbbell Hang Snatch (50/35)
Option C
100m Run
5 Inchworm Push Up
100m Run
10 Knee Tuck
100m Run
20 Alternating Dumbbell Hang Snatch (25/15)
Friday, September 25th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 15 Minutes
5 x 3 Front Squat @ 70-75%
Workout: As Many Rounds as Possible in 10 Minutes
3 Hang Power Clean (60% of C&J)
6 Burpee Pull Up (RX+ Burpee Chest to Bar Pull Up)
Saturday, September 26th
Workout: 25 Minutes – Partner
12 Rounds
Athlete 1: Max Calorie Row/Bike
Athlete 2:
2 Rounds
8 Double Dumbbell Box Step Over
5 Handstand Push Up (RX+ Strict)
Switch when Athlete 2 completes movements.