Friday 9/13

DT (Time)

5 Rounds for time:
12 Deadli!s, 155# / 105#
9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#

Thursday 9/12

Metcon (Time)

1600m Run

800m Run (Time)

Max E”ort 800m Run

400m Run (Time)

Max E”ort 400m Run

400m Run (Time)

Max E”ort 400m Run

Wed 9/11

Metcon (AMRAP -Rounds and Reps)

11 MIN AMRAP

9 Power Snatch 95/65
37 Double Under

Tuesday 9/10

Weighted Pull-ups (3-3-3- 3-3)

Push Press (1-1-1-1-1)

September 2019 Skill Work Strict Handstand Push Up (5×5)

Monday 9/9

Metcon (Time)

For time:

400m Run

40 Wallball 20/14
400m Run
40 Alt DB snatch 45/30

400m Run
40 Steps DB Walking Lunge 45/30

400m Run

Friday 9/6

Metcon (Time)

3 rounds for time:
500m Run

23 OH Squat 95/65

Thursday 9/5

Metcon (Time)

5 rounds for time:
50 Double Under

5 Power Clean 185/125
10 T2B

Wednesday 9/4

September 2019 Skill Work Strict Handstand Push Up

Metcon (Time)

For Time: 800m run
80 Sit ups
20 Muscle ups

Tuesday 9/3

Metcon (Time)

2 rounds:

500m Row

35 Push Jerk 115/75

September 2019 Skill Work C2B Pull Up

Monday 9/2

Banded Sumo Deadlift(10×2)

Sumo Deadlift (5-5-5)

Metcon (No Measure)

2 Rounds of:

20 Single Leg Bench hip extensions
60 sec Banded Plank

then…

100 banded hip ext