Monday – 9/27/21
“Horseshoes”
5 Rounds For Time: (25min cap)
12 Toes to Bar
150ft. Double Dumbbell Farmers Carry 50 / 35 lb’s
21/17 Calorie Assault Bike
*mod kipping leg raise. 150ft is out back door to fence/curve, and back.
Tuesday – 9/28/21
Bench Press :
Every 90s x6
6 Bench Press @ 60% of 1 Rep Max or Heavy
“Pick Your Poison”
AMRAP 10:
1 Push Press 95 / 65 lb
1 Burpee Box Jump (24″/20″)
2 Push Press 95 / 65 lb
2 Burpee Box Jumps (24″/20″)
3 Push Press 95 / 65 lb
3 Burpee Box Jumps (24″/20″)
[Continue Adding 1 Rep To Each Movement]
Wednesday – 9/29/21
“Walking on Sunshine”
5 Rounds for time (36min total)
AMRAP 4:
30/25 Calorie Row
21 Kettlebell Swings 53 / 35 lb
Max Distance Handstand Walk
Rest 4 Minutes Between each round
*mod bear crawls for handstand walks
Thursday – 9/30/21
TBD
Friday – 10/1/21
Power Snatch
5 Sets:
3 Power Snatches @ 70-75%
“Cannoli”
Buy-In:
50/40 Calorie Assault Bike
3 Rounds:
15 Deadlifts 185 / 135 lb
30 Double Unders
15 Kipping Handstand Push-ups
30 Double Unders
Cash-Out:
50/40 Calorie Assault Bike
*mod 2x singles. Mod DB push press for HSPU.
Saturday – 10/2/21
“Turf & Turf”
[On the 0:00]
3 Rounds:
200 Meter Run
25 Wallballs 20 / 14 lb
[On the 9:00]
3 Rounds:
200 Meter Run
20 Pull-ups
[On the 18:00]
3 Rounds:
200 Meter Run
15 Burpees