Week of September 18

Monday 9.18.17

3 sets
800m Run
100m Perfect Bear Crawl
:45 Chair Hang From Rig
rest 1:1

3 Sets
20m Death March Heavy
30 Banded Feet Bicycle Crunches

Tuesday 9.19.17

5-5-5-5-5
Floor Press

3 Sets
:40/:40 Single Leg Ring Plank
12/12 Alternating Z Press

3 Rounds
15/15 Uneven Clapping Push Ups
10 Chest to Bar Pull Ups
15 Thrusters (135/100)

Wednesday 9.20.17

Build to Perfect Max
3 Hang Cleans + 2 Front Squats (22X1-tempo)

Every 2:00 for 8 Sets
40 Double Unders
8 Hang Power Cleans (115/90)

Thursday 9.21.17

5-5-5-5-5
Box Squat

5 Rounds
400m Run
21 American Swings (53/35)
12 Pull Ups

Friday 9.22.17

5 Sets
5.5.5 Deadlifts
rest :15
-max unbroken knees to elbow
2:00 rest

3 Sets
10 Cal Row
7/7 Landmine Bulgarian Split Squat
10 Wall Facing HSPU
9 Burpee Pull Ups

Saturday 9.23.17

3 Rounds
20 Toes to Bar
200m Run
30 Alternating Plank Ups
300m Run
40 AbMat Sit Ups
400m Run
-all runs carry med ball (14/20)

Sunday 9.24.17

Partner Work!

 

 

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