091222-091622

Monday (Sep 12th)

Strength

Ever :90sec x 6

5 Power Clean

Work at 60-65% for sets.

Metcon (Time)

4 Rounds For Time

20/16 Cal Bike

12 DB(2) Box Step Overs 50/35

8 Burpee DB Deadlift

4 Wall Walks

Tuesday (Sep 13th)

Strength Every 2.5 min x 5 10/10 KB(1) Front Rack Heel Elevated Squats 100ft KB(1) Front Rack Lunge *2-3sec Tempo up and down on the Squats.

Unload The Truck (No Measure) 12min AMRAP 50 Double Under/75 Jump Rope 100m Farmers Carry 18/15 Cal C2/Assault Bike 1min Plank *Use 2 KB or DB for Farmers Carry

RX+ 75 Double Unders

Wednesday (Sep 14th)

Panic At The Dive Bar (Time)

For Time 1000/800m Row 9-7-5 Snatch 115/85 18-14-10 Ring Dip *2min Rest* 800/700m Row 9-7-5 Hang Snatch 18-14-10 Lateral Burpee Over Bar 26min Cap Fitness: 15-10-5 DB(2) Snatch/Hang Snatch 18-14-10 Push Up RX+: 9-7-5 Ring Muscle Up

Thursday (Sep 15th)

Terrible Oreo's (Time)

For Time Buy In: 800m Run 6 Rounds 16 Wall Ball 20/14 12 Box Jumps 24/20 1 Rope Climb Buy Out: 800m Run 28min Cap

Fitness: Step Ups 2 Rope Pulls or 3 Strict Pull Ups

Friday (Sep 16th)

Bench Press (6x3) Set 1-2: 70-75% Set 3-4: 75-80% Set 5-6: 80-90% Honey Bear (Time) For Time 300ft SB Bear Hug Carry 100/70 30 T2B 200ft SB Bear Hug Carry 20 T2B 100ft SB Bear Hug Carry 10 T2B 10min Cap Fitness: 35-25-15 Sit-Ups RX+: 150/100 35-25-15 T2B