Sep 23 – Sep 29

Monday 09-23

“MASTER SPLINTER”

3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)

Tuesday 09-24

“FULLER CIRCLE”

For Time:
50/35 Calorie Assault Bike
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike

Wednesday 09-25

“BAR CRAWL”

Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)

Thursday 09-26

Weighted Strict Pull-up
*Build to 1RM

“SLEEPING BAG”
4 Rounds:
15 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter Wreck Bag Run (50/35)

Friday 09-27

“AIR CONDITIONING”

On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Row

Saturday 09-28

“MIGHTY DUCKS”

Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)

Sunday 09-29

“GOLDILOCKS”

3 Rounds:
100′ Bear Crawl
20 Slam Balls (30/20)
30/21 Calorie Assault Bike