092418-092818

Monday 092418

Midline/Skill Work

With a 10 Min Running Clock

1 Min HS Hold

1 Min Plank

:20 L Sit

Workout

AMRAP X 6

10/8 Cal Row

12 Push Ups

14 Air Squat

Rest 3 Min

Repeat!

Tuesday 092518

Strength/Skill

Back Squat

5X3

You can use your 5 Rep Heavy From last week to do all sets of 5 across at

Workout

EMOMX 14

Min 1- 14 Burpees Over Bar

Min 2-10 Back Squat (155/105))(115/85)I(95/65)

Wednesday 092618

Workout

AMRAP 21

6/6 Uneven KB Front Rack Lunge (70/53) I (53/35)

18/15 Cal Row

18 TTB

*Hold Single KB on one side in front rack opposite side has no weight. Lunge

Cash Out

3 minute conversational pace Row

30 Abmats

30 Supermans

Thursday 092718

Strength/Skill

EMOM X 8

Min 1- 5-8 Pull Ups

Min 2- 5 TNG Deadlifts

*Progress the pull up as needed each minute

**Building each set to workout weight

Workout

For Time

10-9-8-7-6-5-4-3-2-1

Dead Lift (225/155) I (185/135)

1-2-3-4-5-6-7-8-9-10

Bar Muscle Up

*TONS of options to build on each of these movements above!

Friday 092818

Strength/Skill

15 Min to Establish

Heavy 5 Rep Push Press

Workout

5 Rounds For Time

400m Run

15 Push Press (115/75)I(95/65)