Saturday 9/9

Warm up 11 Min AMRAP 25ft O/H Walking lunges with plate 35/55# 6 pull ups 3 burpees 15 Min EMOM 5 Hang Cleans 55/75# 50 Meter Sprint 500 Meter row

Friday 9/8

Workout of the Day A. 21-15-9 KB Snatch (R+L=1) +200 Meter sprint B. 4 Rounds 100 Meter tire drag 55/85# 15 American KB Swings 4 KB thrusters C. 6 Min EMOM 30 Double unders 3 Burpees D. 15 Cal row

Thursday 9/7

A. Warm up Then, 5 x 3 O/H Squats (Med./ heavy) B. Bench Press 10 x 50% 10 x 60% 3 x 80% 3 x 85% 3 x 90% Russian Twist x 16 C. 3 Rounds 12 L-sit pull ups 9 weighted Ring dips 6 Power cleans 3 Strict press @90% D. 4 Min. EMOM Power clean, 2 H. P. …

Wednesday 9/6

Workout of the Day A. Warm up + 5 x 3 Position training: below knee, above knee, power position, Power clean B. Back Squat 10 x 50% 10 x 60% 3 x 80% 3 x 85% 3 x 90% Tricep Extension x 16 C. 16 Min. AMRAP 2 1 Snatch pull, 1 snatch @85% 4 Bar Muscle ups 6 Front …

Tuesday 9/5

Workout of the Day A. Warm up + Snatch complex 5 Min. EMOM 2 Haults below knee, snatch pull, P. snatch B. Deadlift Bicep curls x 16 C. 4 Rounds 9 Deadlift 6 H. Cleans 3 Push press @85% 400 Meter Run w/ sandbag D. 4 Min. Double under work: Max unbroken

Saturday 9/2

Workout of the Day Warm up Kettle bell complex 5 KB swings, 5 Goblet squats, 2 KB Thrusters (R+L=1) Fran 65/95# 21-15-9 Thrusters Pull ups Deck of Cards 20 Min. Cap Hearts: Pull ups Diamond: HSPU Spade: Hang cleans Clubs: Push Jerk Joker: 30 Over the bar Burpees 20 Cal Row

Friday 9/1

Workout of the Day Warm up Bench Press 10 x 50% 10 x 60% 5 x 75% 3 x 85% 1++ x 95% Lateral sidebends w/ KB (heavy) x16 10 Min. To Establish Clean and Jerk 1 rep max 8 Min EMOM Clean + Front squat + Jerk + Clean + Jerk Jerk @85% 400 Meter Jog

Thursday 8/31

Workout of the Day Warm up + 5 Min. EMOM barbell starting position, below knee hang, above knee hang, power position 12 Min. EMOM 1st: 4 Bar Muscle ups 2nd: 2 Rope climbs 3rd: 100 Meter sprint 13 Min. AMRAP 25ft HSW 1 Press to Handstand 25 Hollow rock sit ups 4 Min. EMOM 35 Double unders

Wednesday 8/30

Workout of the Day Warm up Back squat 10 x 50% 10 x 60% 5 x 75% 3 x 85% 1++ x 95% Tricep Extensions x 16 (heavy) 3 Rounds for time 400 Meter run 12 Box jumps 24/30″ 8 Ring Leg raises 6 Front squats 4 Snatches @80 2 Pegboard climbs 15 Cal Row