Programming September 3rd - September 9th

Monday - September 3rd

“Hotshots 19”

6 Sets for Time:

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull-ups 

400m Run

Tuesday - September 4th

“Hangover”

For Time:

Double Unders s(100) f(50)

100/75 Cal Row 

Double Unders s(100) f(50)

100/75 Cal AB

Double Unders s(100) f(50)

Wednesday - September 5th

In 10 Minutes work to a heavy:

1 Rep Split Jerk from Rack

+

“12 is the new 10”

10 Sets - 1 Minute AMRAP

12 Wall Balls s(30/20) f(20/14)

Max Burpees to plate in time remaining…

***rest 1 minute b/t sets***

Thursday - September 6th

1000m Max Effort Ski Test

+

“Accessory Work Regatta” 

5 Sets NFT

25ft Monster Walk

20 Bottoms Up Presses 

15 Banded Twists 

10 ATYT

Friday - September 7th

“Golden Tee”

For Time:

50-40-30-20-10

DB Snatch s(50/35) f(35/20)

AB Cals

***after each set complete 20 GHD Situps f(25 anchored abmats)***

***ends with situps***

Saturday - September 8th

“PSL”

5 Sets For Time:

300m Run

15 Pushups

25 Air Squats

100m Lunge 

15 Burpees 

***sport. Vest.***

***TRACK day would be best here for this one!****

Sunday - September 9th

Get Outside and be Rad.