Monday – 09/07/2020:

“Labor Pain”

Teams of 2

5 rounds for time: (40min cap)

400m slamball run (50/30)

30 slamball Squat cleans (50/30)

30 pull-ups

*partners run together, only one carries ball. Inside work, one person works at a time.

Tuesday – 09/08/2020

Primer:

E2MOM X5

4 lateral barbell burpees + 3 UB power cleans

*build to AHAP.

Conditioning:
“Born to Run”
For Time: (20min cap)
400 Meter Run, 21 Burpees
400 Meter Run, 15 Burpees
400 Meter Run, 9 Burpees
200 Meter Run, 9 Power Cleans (135/95)
200 Meter Run, 15 Power Cleans(135/95)
200 Meter Run, 21 Power Cleans (135)/95)

*run goal sub 2:00/400m, 1:00/200m. Power cleans are light/moderate. Focus on barbell cycling, no singles.

Wednesday – 09/09/2020

Conditioning:
“Treasure Chest”
3 Rounds For Time: (18min cap)
25 Toes to Bar
20 Push Jerks (135/95)
15/12 Calorie Assault Bike

 

Thursday – 09/10/2020

Primer:

Every 90s X5

3 OHS

*building to AHAP from ground.

Conditioning:
“Empty Calories”

For time: (15min cap)
27-21-15-9:
Row Calories
Overhead Squats (95/65)

*calorie goal/hour <1000/850. OHS are light doable in two sets or less. Mod front squat as needed.

Friday – 09/11/2020

Strength:

E2MOM x5

3 back squat @85%

*sets are across

Conditioning:
“Cat Nap”
For time: (12min cap)
50/40 cal bike
70 Wallballs (20/14)
30 Burpee Box Jump Overs (24″/20″)

*rpm goal 60/55. Wallball are doable in sets of 15’s. Burpee boxjump goal is less than 3min.

 

Saturday – 09/12/2020

“Mirror, Mirror”
For Time:
800 Meter Run
21 Squat Snatches (95/65)
400 Meter Run
9 Rope Climbs (15′)
400 Meter Run
21 Squat Snatches (95/65)
800 Meter Run