Monday 09.02.24
Partner “Hotshots 19”
In teams of 2…
6 Rounds for Time:
30 Air Squats
19 Power Cleans (135/95#)
7 Strict Pull-Ups
400 Meter Run
Tuesday 09.03.24
“Long Weekend”
20 Minute AMRAP:
50/40 Calorie Bike or 60/45 Calorie Row
50 Sit-Ups
125 Double Unders
Finisher
3 Sets:
12-15 DB Wide-Grip Curls
15-20 DB Bent Over Row
20-25 Half Kneeling Banded Rows
Wednesday 09.04.24
Extended Warm-Up
6 Minute EMOM (:40 On/ :20 Off)
MIN 1 – Row @20-22 SPM
MIN 2 – Row @22-24 SPM
MIN 3 – Row @24-26 SPM
MIN 4 – Row @26-28 SPM
MIN 5 – Row @28-30+ SPM
MIN 6 – Row @ Consistent Workout Pace
“The Fruits of Your Labor”
On a 15:00 running clock…
10 Rounds:
1 Rope Climb
3 Front Squats (185/135#)
-Immediately Into-
Max meter row with time remaining.
Thursday 09.05.24
Strength
Strict Press
5-5-5-5
“Manual Labor”
For Time:
10 DBL DB Ground to Overhead (50/35#)
20 DB Burpees
30 DB Farmer Alt. Box Step-Ups (24/20″)
40 DB Push Press
50 Burpees
Friday 09.06.24
Strength
Power Snatch
On a 12:00 running clock…
Build to a heavy 2-Rep TNG
“Pay Raise”
8 Minute AMRAP:
2-4-6 and so on…
Power Snatches (95/65#)
Saturday 09.07.24
Partner “Kelly”
In teams of 2…
28 Minute AMRAP:
400 Meter Run
50 Wall Balls (20/14#)
50 Box Jumps (24/20″)
Sunday 09.08.24
Strength
Wide Grip Bench Press
10-8-6-4
“Labor of Love”
15 Minute AMRAP:
10 Hand Release Push-Ups
15 V-Ups
20 KB Swing (53/35#)