Sunday Oct 2nd, 2022

Monday

ON A 15:00 RUNNING CLOCK
Build to a Heavy 2-Rep Push Press

*Newer athletes work to 5rm

Athletes can lift every 2:00-2:30!
MIN // REPS // LOADING
0-2 // 4 // light
2-4 // 4 // light-moderate
4-6 // 4 // moderate
6-9 // 2 // moderate-heavy
9-12 // 2 // heavy
12-15 // 2 // heavy

 

6 ROUNDS FOR TIME
10 Single DB Alt. Hang Power Clean + Press (50/35)|(35/20)
10/8 Cal Row
10 V-Ups or Toes to Bar*

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Friday Sep 30th, 2022

Saturday

STRENGTH
EVERY 2:00 x 6 SETS*
1 Deadlift
+
3 Hang Power Cleans
*Start Moderate and Build Beyond Workout Weight.
WORKOUT
AMRAP x 18 MINUTES
10 Deadlift
8 Pull-Ups
8 Hang Power Clean
6 Chest to Bar Pull-Ups
15/12 Cal Bike
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 18 MINUTES*
6 Deadlift
6 Pull-Ups
4 Hang Power Clean
4 Chest to Bar Pull-Ups
*P1 Completes a Full Round of the AMRAP, While P2 Completes Max Calories on the Bike. Once P1 completes a full round partners switch.
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Thursday Sep 29th, 2022

STRENGTH
3 SETS
5 Thrusters*
*Start Light and Build to a Moderate Weight. Between each set, superset with 10-15 Ring Face Pulls.
BENCHMARK WORKOUT
“LIGHTER FLUID”
FOR TIME
4 rounds
20 Thrusters
40 Double Unders
OPTIONAL FINISHER
2-3 SETS
15 Empty Barbell Bicep Curls
20 Alt. Windshield Wipers
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Tuesday Sep 27th, 2022

WORKOUT
AMRAP x 7 MINUTES
5 Strict Pull-Ups
5 Toes to Bar
7 Strict Press
-Rest 1:30-
AMRAP x 5 MINUTES
4 Strict Pull-Ups
4 Toes to Bar
5 Strict Press
-Rest 1:30-
AMRAP x 3 MINUTES
3 Strict Pull-Ups
3 Toes to Bar
3 Strict Press
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Monday Sep 26th, 2022

STRENGTH
EVERY 4:00 x 4 SETS
10/10 Single DB Suitcase Deadlift
8/8 SA Seated DB Arnold Press
6 Tall Box Jumps (Athlete Choice)
-Rest with Time Remaining-
WORKOUT
6 ROUNDS FOR TIME
200m Run
8 Burpee Box Jump Overs
4 DB Devil’s Clean
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