Saturday 9.29.18

CARDS
♠ Hang Power Clean 
♥ DB Walking Lunge (each leg)
♣ DB Curl & Press 

♦ Pull-ups
BF 15 Seated Open & Closes

RF 40 yd Sled Push 

Friday 9.28.18

4 Rounds 
40 sec Work/20 sec Rest
**1 minute Rest between Rounds**

Alt. DB Floor Press
Reverse Crunch
HR Push-ups
Alt. V-ups
DB Front Raises
Superman
DB Hammer Curls
Plank w/ Alt. Leg+Arm Lift
Swiss Ball Pot Stirs (alternating)

Finisher
3 min Military Plank Hold (Push-up Position)

Thursday 9.27.18

Strength – 15 Min Cap 
WTH x 1RM DL/Trap Bar DL (**Heavy…Not Failure**)
then:
4×5 @ 70% 1RM

*2 min Rest*

 EMOM x 30 Min
Min 1: 10 DB Thrusters
Min 2: 10 Leg Curls (on Slidez)
Min 3: 12/10 Cal Row
Min 4: 15 V-ups
Min 5: 4 Sprints (40 yd increments)
Min 6: 10 MB Step-ups (each leg)

Wednesday 9.26.18

4 Per Station
Repeat 2x

8x(10 on/20 off) – Assault Bike 

*90 seconds rest

8x(20 on/10 off) – Alternating Battle Rope 

*90 seconds rest

8x(20 on/10 off) – Squat Jumps

*90 seconds rest

8x(20 on/10 off) – Mt. Climbers on Slide Board

*90 seconds rest

8x(20 on/10 off) – Row

*2 min rest – (Repeat ALL 1 more time)

Tuesday 9.25.18

Strength – Bench Press (WTH x3) – 13 min time cap
5 – 5 – 5 – 3 – 3 – 3 reps

For Time:
21 – 18 – 15 – 12 – 9 – 6 – 3 reps
*Every 10 minutes = 75 Jump Rope

DB Push Press
Straight Leg Leg Lifts
Inverted Row
Russian Twists (x2)
Alt. Single Arm MB Push-ups

Monday 9.24.18

Complete (20 min cap):
8-5-3-3-5-8 reps
Back Squat/Front Squat + Box Jump/MB Jump
*increase weight each set (5-10# each side/WTH)

AMRAP x 15 min 
250m row
15 KB Swing
20 Lateral Hurdle Hops (10 each side)
6 SA DB OH Reverse Lunge (each leg)

Core – 4 sets
25 MB Russian Twist (each side)
20 MB Sit-ups
10 Hollow Rocks

Saturday 9.22.18

Partner style – 2000m Row – 10 min time cap 
P1: 250m-500m (no more than 500m @ 1 time)
P2: Front Rack Dual KB hold until P1 has to switch (Big Grey/Green)

Circuit – 30 minute time cap 
Goal = 6-8 Rounds

10 Pull-ups or Inverted Row
10 BB Sumo DL High Pull
10 Burpees
10 Single Arm KB Swings (each arm)
10 MB Split-Squat Jumps (each leg)

Finisher – Complete 200 reps
Full Sit-ups

Friday 9.21.18

On the 0:00 
8 Sprints Down/Back (Down/Back = 1)

On the 10:00 
4 Rounds For Time:
15 DB Floor Press
15 yd DB Bear Crawl
20 Toe Touches

On the 20:00 
8 Sprints Down/Back

On the 30:00 
4 Rounds For Time:
10 DB Curl & Press
10 KB Plank Pull Throughs (each side)
20 Russian Twists (ea side)

On the 40:00
5 Sprints Down/Back

**rest is time remaining until next series**

Thursday 9.20.18

Strength – 10 min cap 
WTHx3 Power Clean

*2 minute Rest 

Circuit 
(3-4 per station)
4 Rounds
40 Work/20 Rotate

Dual KB DL
Flutter Kicks
Slide Board
Wall Sit
Seated Reverse Box Push (45#/box only)
Alternating Single Arm OH DB Hold (holding both DBs) + Alternating Reverse Lunge

*1 minute Rest Between Rounds 

Wednesday 9.19.18

Complete: AMRAP x 45 min Cap

250m Row
10 Barbell G2O
25 Push-ups
50 Bicycle Kicks
6 Sprints (40 yd increments)
10 KB Swings
25 yd DB Walking Lunge
50 Mt. Climbers (on Sliders)
30 sec Assault Bike @ > 75 RPM/ > 60 RPM
10 TRX Inverted Row
25 KB Goblet Squats
50 Heel Touches
5 Sled Push (20 yd increments)