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14
Sep

Wednesday 9/15

Strength:

FLEX DAY

5 Rounds of E3MOM

4 Barbell Bench Press @20X1

16 Unweighted Walking Lunges

12 Banded Pull-Aparts

Workout:

4 Rounds for Time:

8 Power Snatch (65/95#)

8 Lateral Burpees over Barbell

9
Sep

Friday 9/10

Strength:

TEST WEEK!!!
Front Squat E2MOM
5×2

Workout:

Partner Workout!

As a TEAM complete:

100 Calorie Bike

100 Russian KB Swings (Very Heavy)

100 Push-Ups

100 Med Ball Toss Sit-Ups

Break up reps any way.

8
Sep

Thursday 9/9

Skill Work:

Muscle-Up Practice

Workout:

Tabata-thon
8 Rounds of :20 work, :10 rest of:

Burpee to Pull-Up Bar Target
Ball Slams
Double-Unders

Complete all rounds of one movement before moving onto the next.

Take one full extra minute of rest between movements.

7
Sep

Wednesday 9/8

Cardio:

TEST WEEK!!!

1 Mile Run Time Trial

Strength:

Power Snatch

5 sets of 3 reps E2MOM

High Hang Power Snatch (Hip) + Hang Power Snatch (just above knee) + Power Snatch (touch-and-go from ground)

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