Monday, September 7th
One class at 8:00am on Monday, September 7th.
Workout: For Time – Partner
4 Rounds
50 Toes to Bar / Leg Raise / Knee Tuck
40 Burpee
30 Front Squat (155/105, 185/125, 205/145, 225/155)
Tuesday, September 8th
Workout: Every Minute on the Minute for 40 Minutes
Minute 1: 16 Assault Bike Calorie
Minute 2: 2 Rope Climb / 8 Strict Pull Up / 5-8 Strict Handstand Push Up / 12-15 Push Up
Minute 3: Max Shuttle Run
Minute 4: Rest
Wednesday, September 9th
Strength: 15 Minutes
Find a 1 RM Power Clean
Workout: For Time – Partner – 11 Minute Cap
Option A
3 Rounds
40 Box Jump Over
20 Hang Power Clean (135/95, RX+ 165/115)
Option B
3 Rounds
40 Box Jump Over
20 Hang Power Clean (115/75)
Option C
3 Rounds
30 Low Box Jump Over / Step Over
16 Hang Power Clean (75/55)
Thursday, September 10th
Workout: For Time – 17 Minute Cap
Option A
21-18-15-12-9
Machine Calorie
Deadlift (185/135)
Handstand Push Up
Option B
21-18-15-12-9
Machine Calorie
Deadlift (135/95)
Pike Push Up
Option C
18-15-12-9-6
Machine Calorie
Deadlift (95/65)
Seated Dumbbell Press
Friday, September 11th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: 12 Minutes
6 Rounds – 2 Minutes Each
200m Run
3/2 Ring or Bar Muscle Up / 3 Strict Pull Up + 4 Dip / 6 Ring Row + 6 Box Dip
Cash Out:
8 Round Tabata
L Hold
Hollow Hold
Saturday, September 12
Workout: As Many Rounds as Possible in 26 Minutes – Partner
24/20 Assault Bike Calorie
18 Bar Facing Burpee
12 Squat Snatch (115/75)
Increase weight each round, as determined by Athlete.