Friday 9/27

Workout of the day For Time Run 800m 4 rope climbs 1 round of DB DT Run 600m 3 rope climbs 1 round of DB DT Run 400m 2 rope climbs 1 round of DB DT Run 200m 1 rope climbs 1 round of DB DT DT: 12 dead lifts 9 hang cleans 6 shoulder…

Tuesday 9/24

Gymnastics strength

Every 90 seconds for 12 minutes-
Bar MU/ Pull-ups(choose number and be consistent. Can be strict or kipping)

Workout of the day

12 min amrap-
4 Strict HSPU
8 Russian KBS
32 Du

Rx 53/35#
Rx+ 70/53#

Monday 9/23

Every 90 seconds for 15 minutes(build if possible)
1 squat clean + 1 hang squat clean

Workout of the day

4 Rounds for time-
Run 400m
2 DB leg complex
14 Alternating v-ups

1 DB Leg complex= 3 DB squats + 6 DB lunges