Programming September 24th - 30th

Monday - September 24th

“The Kumite”

For Time:

100/75 Cal Row

75 GHD Situps f(anchored abmat)

50 C2B Pull-ups f(pull-ups)

25 Front Squats s(135/95) f(95/65)

Tuesday - September 25th

Push Press x 3 + Push Jerk x 2 + Split Jerk x 1

+

“KB DT”

10 Sets Alternating 

12 Deadlifts s(1.5/1pd) f(1/.75pd)

9 Hang Cleans

6 S2OH

***You can thank Coach Josh for this one***

Wednesday - September 26th

“Boom! Shake the Room”

7 Sets - Each for Time

15/12 Cal AB

10 Burpee Box Jump Overs s(30/24) f(24/20)

1 Rope Climb s(legless)

***rest 2 mins b/t sets***

Thursday - September 27th

In 12 Minutes find a heavy:

OHS x 3

***Front Squat if OHS is not in toolbox yet***

+

“Dhalsim”

2 Sets For Time:

30/20 Cal AB

20 OHS s(95/65) f(75/55)

Friday - September 28th

EMOM 10

Deadlift x 2 @75-80%

***should be 20 perfect reps, not too heavy***

+

“Annie”

50-40-30-20-10

Double Unders 

Abmat Situps

Saturday - September 29th

“Which District is Fastest?”

For Time - Teams of 3

7200m Relay

***switch every 400m***

Sunday - September 30th

Get Outside and be Rad.