Monday 09.16.24
Deadlift
3-3-3-3-3
“Tush Push”
For Time:
50 Wall Balls (20/14#)
25 Deadlifts (155/105#)
40 Wall Balls
20 Deadlifts
30 Wall Balls
15 Deadlifts
Tuesday 09.17.24
“Lambo Leap”
18 Minute AMRAP:
20 Box Jumps (24/20″)
20 Sit-Ups
6 DB Farmers Alt. Box Step-Up (50/35#)
2 Rope Climbs
Finisher
2-3 Sets:
12-15 DB Pullovers
12-15 DB Upright Rows
1:00 Alt. DB Slides
Wednesday 09.18.24
Extended Warm-up
4 Sets:
1-2 Pulling Options
2-3 Snatches
“Amanda”
For Time:
9-7-5
Ring Muscle-Ups
Squat Snatches (135/95#)
Thursday 09.19.24
“Double Reverse”
25 Minute EMOM:
MIN 1 – 200 Meter Run
MIN 2 – 50 Double Unders
MIN 3 – 200 Meter Run
MIN 4 – Max Alt. Reverse Lunges
MIN 5 – Rest
Finisher
6 Minute EMOM:
MIN 1 – :40 Single DB Curls
MIN 2 – :40 Single DB Overhead Tricep Extensions
Friday 09.20.24
Bench Press
On a 16:00 running clock…
Build to a moderate-heavy 3-Rep
“Fumbleruski”
For Time:
20-15-10-5-10-15-20
Russian KB Swings (70/53#)
Burpees to Target
Saturday 09.21.24
“From the Gun”
In Teams of 2…
20 Minute AMRAP:
60/45 Calorie Row
50 Front Squats (115/75#)
40 Toes to Bar or Something
30 Handstand Push-ups or Hand Release Push-Ups
20 Alt. Pistols or Narrow Stance Air Squats
Sunday 09.22.24
“Super Bowl Sunday”
3 Sets:
7 Minute AMRAP:
Box Jumps
10/8 Calorie Bike or 12/10 Calorie Row
10 Strict Pull-up or 15 Ring Rows