Thursday 9/17
7×2
For time-
100ft DB lunges(on shoulders)
Then…
4 rounds-
45 Du/90 Su
15 Wall balls
Then…
100ft DB lunges(on shoulders)
Wednesday 9/16
5 rounds for time-
Run 400m
8 C2B Pull-ups
12 Power cleans
16 Alternating v-ups
Friday 9/11
9/11 Memorial Workout
For time-
Run 2001 meters(1.25 miles)
11 sandbag over shoulder
11 snatches
11 sandbag squats
11 strict pull-ups
11 thrusters
11 front rack lunges
11 Box jumps
11 sumo deadlift high pulls
11 HSPU/22 Push ups
Tuesday 9/7
strength
Push press
6×3
For time-
Descending ladder
20-16-12-8-4-
T2B/Leg raises
Renegade rows
*30 Du after each round
Friday 7/2
For time-(26 min time cap)
Run 800m
10 single arm devil press
20 leg raises
Run 600m
10 single arm devil press
20 leg raises
Run 400m
10 single arm devil press
20 leg raises
Run 200m
10 single arm devil press
20 leg raises
Tuesday 6/30
5 Supersets of:
6 Strict press
9 Bent over row
*Rest 2 minutes after each set
10-1(time cap 16 mins)
Push press 95/65#
Burpees over barbell/DB
*35 Du after each round
Monday 6/29
EMOM 14 minutes alternating
4 power cleans
4 front squats
16 min amrap-
Run 400m
12 deadlifts 155/105#
24 alternating v-ups
Thursday 6/25
5 rounds-
Run 400m/2 minutes
25,20,15,10,5 Hang cleans
25,20,15,10,5 T2B/v-ups