091123-091523

Monday

September 11th Tribute w/ Partner (Time)

For Time with Partner Buy In: 2001m Run You Go, I Go. Each Partner Completes 11 Reps of every movement 11 Box Jumps 24/20 11 Thruster 115/85 11 C2B 11 Power Cleans 11 Push Up 11 Kettlebell Swings 53/35 11 T2B 11 Deadlift 11 Push Jerk Buy Out: 2001m Row Fitness: C2B= Ring Row T2B= Sit-Up RX+: 30/24, 155/105, Strict HSPU, 70/53

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Tuesday

Empty Promises (Time) For Time: 1000/900 m C2 Bike or 500/400m Row 5 Sand Bag Cleans (100/75) 500/400m Ski Erg 5 Sand Bag Cleans 20/16 Calorie Bike 5 Sand Bag Cleans Cap = 12 Minutes Fitness: 10 Slamballs Rx + 150 / 100

Kore Kash Out (Checkmark) TABATA x 6 Minutes: -Plank -Medball Russian Twists -Reverse Plank Alt. Leg Lifts

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Wednesday

Dumbbell Bench Press (slightly ascend) 1 x 15 1 x 12 1 x 10 2 x 8 (same weight) Start out at a moderately tough 15, then ascend through 2 final sets of 8. Our 8's should be heavy/tough AND the same weight.

Hang On Tight (Time) For Time: Burpee to Target (6") 2-4-6-8-10 Rope Climb 5-4-3-2-1 Cap = 12 Minutes

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Thursday 800-600-400m Run

20 Wall Balls

20 DB Snatches 50/35

50 Double Unders

Fitness:

35/20 DB

100 Single Unders

Rx+:

30/20lb WB

70/50

70 Double Unders

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Friday

Deadlift 1 x 12 @ 40% 1 x 10 @ 50% 1 x 8 @ 60% 1 x 6 @ 70% 1 x 4 @ 80%

Baker's Dozen (AMRAP - Rounds and Reps) AMRAP 8 13 Hang Power Snatch 75/55 13 AbMat Sit Up 13 Pull Up Fitness: Hang DB (1) Snatch Rx+: 95/65, 7 Bar Muscle Up