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Friday – September 5

Part 1:

3-2-1-3-2-1

Back Squat

*1-2 Minutes between sets

Part 2:

Running clock up to 15 minutes:

From 0-7

100 Wall Balls

*The sooner you finish, the longer rest you get

From 7-9

Max Reps Shoulder to Overhead (135/95)

*Bar starts on ground

From 9-10

Rest

From 10-15 

Max Plank Hold

*10 Burpees every time you break

 

 

 

Thursday – September 4

For Time:

Row 1,000 M Row Buy-In

Then 4 Rounds

15 Deadlifts (205/135)

15 Ring Push Ups

Then

1,000 M Row Cash-Out

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Deadlifts NEED TO BE HEAVIER than the weight you used in the benchmark.  You can RX-Plus this if you want.  Goal should be to get at least 10 unbroken deadlifts in per round.  

 

Wednesday – September 3

 

Part 1:

Run 800 M

2 minute rest

Run 400 M

1 Minute Rest

Run 200 M

*Run these HARD

*If the temperature/humidity is too much to handle, you can row instead of run

Part 2:

12 Minute AMRAP

5 Pull Ups

10 Sit Ups

15 Lunges (Alternating)

20 Double Unders

 

 

Tuesday – September 2

 

 

Part 1:

8 Minute AMRAP

10 HR Push Ups

10 KB Swings (53/35)

10 Box Jumps (24/20)


Part 2:

EMOM – 10 Minutes

2 Strict Press

4 Push Press

*Try to complete all 6 movements unbroken

 

 

Monday – September 1

***2 classes today – 9 AM and 10:30 AM***​

“Hotshots 19”

6 Rounds

30 Air Squats

19 Power Cleans

7 Pull Ups

400 M Run