Monday 09.09.24
Clean & Jerk
10 Minute EMOM
1 Clean & Jerk
“Bud Heavy”
10 Rounds for Time:
2 Clean & Jerks (225/155#)
30 Double Unders
Tuesday 09.10.24
“Red, White, or Rose”
20 Minute EMOM:
MIN 1 – :50 Up-Downs
MIN 2 – :50 DB Goblet Alt. Lunges (Athlete Choice)
MIN 3 – :50 Box Jumps (24″/20″)
MIN 4 – Rest
Finisher
3 Sets:
10/10 DB Side Bends
15 Close Grip DB Floor Press
20 Alt. DB Slides
Wednesday 09.11.24
“Always Remembered”
In teams of 2…
Buy-In: 2001 Meter Row
4 Rounds:
9 Bar Muscle-ups
11 Squat Clean Thrusters (155/105#)
Cash-Out: 2977 Meter Bike
Thursday 09.12.24
Extended Warm-up
9 Minute EMOM:
MIN 1 – Foam Roll Upper or Lower Body
MIN 2 – 5 Reps of I’s, Y’s, T’s
MIN 3 – Building Pace Bike**
“Double Fisting”
Every 5:00 x 4 Sets:
50 Sit-Ups
10 DB Strict Press (35/20#)
10 DB Push Press
Max Calorie Bike with Time Remaining…
Friday 09.13.24
Front Squat
3-3-3-2-2-1
“Bubbles & Burpees”
5 Sets x 2:00 AMRAP:
3 Front Squats (155/105#)
5 Burpees Over Bar
Saturday 09.14.24
Extended Warm-up
10 Minute EMOM:
MIN 1 – 3 TNG Power Snatches
MIN 2 – 2-3 Gymnastics Pulling Options
“Power Hour”
16 Minute AMRAP:
40 Power Snatches (95/65#)
25 Chest to Bar Pull-ups
30 Power Snatches (115/75#)
20 Chest to Bar Pull-ups
20 Power Snatches (135/95#)
15 Chest to Bar Pull-ups
Sets of 10 Power Snatch at (155/105#) and 10 Chest to Bar Pull-ups
Sunday 09.15.24
“On the Rocks”
30 Minute AMRAP:
30/25 Calorie Row, Bike, or Ski
20 Alt. Box Farmers Step-Ups (Athlete Choice)
15 Hollow Rocks or Tuck Rocks
30/25 Calorie Row, Bike, or Ski
20 DB Floor Press (Athlete Choice)
15 Hollow Rocks or Tuck Rocks