Week of Sept 18 - Sept 24

Workouts for the Week

Monday Sept 18

OT90 x 7: 3-3-2-2-1-1-1 Power Clean

3 rounds

9 Power Clean (155/105)

18 HSPU

27 GHD Sit Ups

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9:30 Class

5 x Load Sandbag to Shoulder and walk 50'

3 rounds

9 Deadlift @ 65%

18 Push ups

36 Sit ups

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6:30pm Sweat Class - Bring your weight vest if you have one

Tuesday Sept 19

OT2.5M

Front Squat 3x3

Back Squat 2x6

With a partner

150/100 Cals Bike, Row, or Ski

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6:30pm Swole Class

Wednesday Sept 20

OTM x 8

odd) 2 Strict Press

even) 5 Push Press

50-40-30-20-10

DB Snatch (50/35)

50 Double under

Thursday Sept 21

15 min AMRAP

3 Front Squat (135/95)

3 Box Jump*

*add height every 3 rounds

♂ 20-24-28-32-36-40-etc

♀ 20-22-24-26-28-30-etc

9:30 Class

15 min AMRAP

3-6-9-etc

DB Front squat

Row/Ski/Bike Cals

Friday Sept 22

OT2.5M

Romanian Deadlift 5 x 10

9 min AMRAP

15 Burpees

21 Wall Ball (20/14)

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6:30pm Swole Class

Saturday Sept 23

🎂🎈🎉🥳 Happy Birthday today to Brian Mallard!!

Big Saturday

OT90: 2-2-2-2-2-1-1-1-1-1 Jerk

Run 800m

21-15-9

Push Jerk (135/95)

C2B Pull ups

Run 800m

Beast mode:

21@135 - 15@155 - 9@185

21@95 - 15@105 - 9@125

Compare to May 7/23

Sunday Sept 24

With a partner:

60 Back Rack Lunge (185/125)

60/45 Bike Cal

60 Front Rack Lunge (135/95)

60/45 Ski Cal

60 Overhead Lunge (95/65)

60/45 Row Cal