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September 2020
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September 25th, 20209/25/2020 STRENGTH
Front Squat - 6x4 Use appropriate variation and implement for your goal and skill level: barbell, dumbbells, cambered bar, etc. CONDITIONING *20 Min Cap* 1 Mile Run, then AMRAP in RT 100ft. Forward Sled Drag 9 Burpees 12 Goblet Squats 15 Russian Swings
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September 24th, 20209/24/2020 STRENGTH
Floor Press - Work up to a one heavy set of 3 Use appropriate implement for your goal and skill level: barbell, dumbbells, axle, banded, etc. CONDITIONING *3 Rounds for Time* 400m Run 20 Sledge Hammer Swings 200m Run 20 DB Hang Clean Thrusters 100m Run 20 Renegade Rows
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September 22nd, 20209/22/2020 STRENGTH
Deadlift - Work up to one heavy set of 3 Use appropriate variation and implement for your goal and skill level: barbell, axle, banded, deficit, etc. CONDITIONING *AMRAP 15* 10 Alternating DB or KB Power Snatches 20 Single Arm OH Walking Lunges 25 Sit Ups 100m Sprint
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September 21st, 20209/21/2020 STRENGTH
Strict Press - 5x5 CONDITIONING *5 Rounds for Time* 400m Run 50ft. Hand Over Hand Sled Pull 15 Dumbbell Thrusters
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September 18th, 20209/18/2020 STRENGTH
Front Squat - 4x6 Use appropriate variation and implement for your goal and skill level: barbell, dumbbells, cambered bar, etc. CONDITIONING *5 Rounds for Time* 400m Run 15 Overhead Squats
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September 17th, 20209/17/2020 STRENGTH
Floor Press - Work up to a one heavy set of 4 Use appropriate implement for your goal and skill level: barbell, dumbbells, axle, banded, etc. CONDITIONING *AMRAP 12* 75/6/12, 75/7/14, 75/8/16, etc. Double Unders Burpees Single Arm DB Clean & Presses
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September 15th, 20209/15/2020 STRENGTH
Deadlift - Work up to one heavy set of 4 Use appropriate variation and implement for your goal and skill level: barbell, axle, banded, deficit, etc. CONDITIONING *3 Rounds for Time* 40 Walking Lunges 20 TTB 400m Run 200ft. Sled Pull
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September 14th, 20209/14/2020 STRENGTH
Strict Press - 4x6 Use appropriate implement for your goal and skill level: barbell, axle, dumbbells, etc. CONDITIONING *AMRAP 15* 200m Run 10 Pull Ups 5 Hang Power Cleans 10 Shoulder to OH
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September 11th, 20209/11/2020 STRENGTH
Front Squat - 3x8 Use appropriate variation and implement for your goal and skill level: barbell, dumbbells, cambered bar, etc. CONDITIONING *AMRAP 12* 100m Sprint 20 Alternating DB Snatches 20 Overhead Walking DB Lunges 20 KTEs
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September 10th, 20209/10/2020 STRENGTH
Floor Press - Work up to a one heavy set of 5 Use appropriate implement for your goal and skill level: barbell, dumbbells, axle, banded, etc. CONDITIONING *5 Rounds for Time* 200m Run 15 Pull Ups 12 Ground to Overhead 9 Box Jump Overs |