September 2023

Upper Strength (16:00 Clock) 3×7 Weighted Ring Dips OR Weighted Straight Bar Dips OR 3×12 Push Ups 3×7 Pull Ups METCON: (22:00) 3 Rounds: 400 M Run 5 Wall Walks 12 Bar Muscle Ups 20 V-Ups OPTIONAL WORK: 3 Rounds: 20 Cal Bike + 25-50′ HS Walk (Rest 2:00) 3×6 Bench Press (Athlete may use […]

Lower Strength (25:00) Thruster: (12:00) *Taking your 5RM, perform: 10 @ 70% of that 5RM — 8 @ 75% of that 5RM — 6 @ 80% of that 5RM — IF YOU DID NOT DO 5RM LAST WEEK, FIND A 5RM THIS WEEK Straight Into… Front Squat (from rack) (13:00) 5 @ 65% — 5

Strength (22:00 Clock) 12:00 to perform: 3×3 Snatch (POWER OR SQUAT) Warm up and build to: 4 @ 70% — 3 @80% — 2 @90% Straight into… Superset: 10:00 3×11 Tough Ring Row 3×10 Dumbbell Skull Crushers METCON (20:00) Run 600 M 15 Pull Ups (ADV: Chest to Bar Pull Ups) 15 Russian Kettlebell Swings

Push Press & Back Squat: (26:00) *Taking your 1RM Push Press from last week, perform: (13:00) 5 @ 65% of that 1RM — 5 @ 75% of that 1RM — Max Reps @ 85% of that 1RM — IF YOU DID NOT DO 1RM PUSH PRESS LAST WEEK, FIND A 1RM PUSH PRESS THIS WEEK

Aerobic conditioning (40:00) —- Find a pace you can sustain and settle in 5:00 Row for Calories at a sustainable Pace 5:00 Bike for Calories at a sustainable Pace Run 800 M —-REST UNTIL 20:00 MARK—- Then… at the 20:00 Mark Row the Cals you hit in 5:00 previously Bike the Cals you hit in

Posterior Chain Strength (24:00 Clock) 12:00 to perform: Clean (POWER OR SQUAT) Warm up and build to: 4 @ 70% — 3 @80% — 2 @90% Straight into… (12:00) 3×6 Deadlift (RIR 2-3) (Building to a tough last set) METCON: (20:00) 4 Rounds: 15/12 Cal Bike 8 Power Clean (RX: Touch and Go, athlete choice

Upper Strength (16:00 Clock) 10:00 to complete… 3×6 Weighted Ring Dips OR Weighted Straight Bar Dips OR 3 x 11 Push Ups 3×6 Pull Ups METCON: (16:00) AMRAP 16: 3 Wall Walks (ADV: 25-50′ HS Walk) 200 M Run 6 Bar Muscle Ups 200 M Run CORE (athlete choose 1 of the following movements) (5:00):

Lower Strength (25:00) Thruster: (12:00) *Taking your 5RM from last week, perform: 10 @ 65% of that 5RM — 8 @ 70% of that 5RM — 6 @ 75% of that 5RM — IF YOU DID NOT DO 5RM LAST WEEK, FIND A 5RM THIS WEEK — Straight Into… Front Squat (from rack) (13:00) 6

Strength (20:00 Clock) 12:00 to perform: 3×3 Snatch (POWER OR SQUAT) Warm up and build to: 3 @ @65% — 3 @75% — 3 @85% Straight into… Superset: 8:00 3×10 Tough Ring Row 3×10 Dumbbell Skull Crushers METCON (20:00) Test for Well-Roundedness: 3 rounds: 400 m run OR 500 M Row 20 Wall Ball (ADV:

Strength (24:00) Find a 1rm Push Press in 12:00 Straight Into… 5 – 5 – 5 Back Squat (12:00) *Build to a Heavy 5 METCON: (20:00) 7 Rounds: 10/8 Cal Bike 8 SHSPU OR 8 Hand Release Push Ups 6 Single Arm Alternating Devils Press (3 ea side) (RX: 50/35) Optional Work: Row Intervals: :20