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14
Sep

Tuesday 9/15

Strength:

Power Clean

15 mins for 5×5

Final set should be 3-5% heavier than last Power Clean day on 9/9/2020.

Workout:

3 rounds of:
1 min Max-Effort Double-Unders
1 min Max-Effort Knuckles to Toes
1 min Max-Effort Kettlebell Swings 55/35lbs
1 min Max-Effort Rower-Facing Hop-Overs (Over = 1, Back = 2)
1 min Max-Effort Calorie Row
Rest 1 min

10
Sep

Friday 9/11

Strength:

Snatch

EMOM 10
3 Squat Snatch

Final set should be 3-5% heavier than last Snatch day on 9/3/2020.

Workout:

AMRAP 20
Row 250m/200m
10 Power Cleans 115/75
10 Toes-to-Bar

9
Sep

Thursday 9/10

Strength:

Deadlift

15 mins for 5×5

Final set should be 3-5% heavier than last Deadlift day on 9/2/2020.

Workout:

Following Tabata timing: (:20 of work, :10 of rest)
200 Double-Unders
80 Ab-Mat Sit-Ups
60 Burpees
40 Med Ball Cleans

8
Sep

Wednesday 9/9

Strength:

Power Cleans

15 mins for 5×5 with 3 “RIR” on final set.
Record this number!

Workout:

EMOM 16
Shoulder-to-Overhead (95/65) on ODD
Bar-Facing Burpees on EVEN

Each minute is completed as :30 on, :30 rest.

7
Sep

Tuesday 9/8

Strength:

Back Squat

15 mins for 5×5

Final set should be 3-5% heavier than last Back Squat day on 8/31/2020.

Workout:

For time

10 Rounds of:
10 Box Jumps
15 Kettlebell Swings