Workout of the Day
Warm Up
3 Rounds
6 Squat to Bootstrappers
12 Spider Lunges
6 Plank to Squat
12 Alt Samson Lunges
Prep (6 Minutes)
3x:30 Row+3 Burpees+6 Alt DB snatch+6 Alt OH Lunges (3/side)
Met Con
3 Rounds
Row 4 Minutes
1 Minute Rest
Score by total distance
AMRAP 4 Minutes
10 …
Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Pause Squats
5 Dolphin Push Ups
10 Spider Lunges
Prep (6 Min)
1×1 Rope Climb or 3-5 Chin Ups+5 DB Front Squats
1×3-5 Ring Dips+5 DB Push Press
1×51 Rope Climb+5 DB Thrusters
Met Con
10 Rounds for time (25 Min …
Warm Up
3 Rounds
15 Band Good Mornings
10 Alt Dead Bugs
15 Mountain Climbers
10 Pause Squats
Strength
Deadlifts (20 Minutes)
Prep: 1×10 RDL, 3×5 working up
Work: 4×5 @same weight
Met Con
MC Prep (4 Min)
2x:30 Bike (building pace)+10 Swings (Russian/OH)
1x:30 Bike (sprint)
4 Rounds
:30 …
Warm Up
3 Rounds
6 Squat to Bootstrappers
12 Rev Hand Spider Lunges
6 Alt Bird Dogs
12 Pause Squats
Clean Complex
Every 2 Minutes for 18 Minutes (9 Rounds)
Rounds 1-3: 2 Tall Cleans (light)
Round 4: 2 Power Cleans + 2 Front Squats @50%1RM Clean
Round 5: 2 Power Cleans + …
Warm Up
3 Rounds
6 Squat to Bootstrappers
12 Rev Hand Spider Lunges
6 Dolphin Push Ups
12 Alt Samson Lunges
Jerk Skill (12 Min)
3×3 Press from Split (bar/light)
3×3 Jerk Drop (light)
Every 2 Minutes for 12 Minutes (6 Rounds)
1 Jerk (last 3 sets @70-75% 1RM)
Met
…
Monday, 9/20: Jerk Skill & Met Con – Toes to Bar and Double Unders
Tuesday, 9/21: Tall Cleans, Power Cleans+Front Squats
Wednesday, 9/22: Deadlift, Assault Bike, and Core Work
Thursday, 9/23: Met Con – Rope Climb, Dips, Thrusters, Handstand Skill
Friday, 9/24: Intervals with Row, Lunges, and Core
…
Warm Up
3 Rounds
6 Squat to Bootstrappers
12 Rev Hand Spider Lunges
6 Alt Bird Dogs
12 Pause Squats
Strength
Prep (8 Minutes)
1×5 High Hang Hi Pull+5 High Hang Power Clean+5 Front Squats
1×5 Hang Hi Pull+5 Hang Power Clean +5 Front Squats
1×5 Hang Squat Clean w/bar…
Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Rev Hand Spider Lunges
6 Alt T Push Ups
6 Alt Samson Lunges
Prep (6 minutes)
2x:15-:30 HS Hold+6 Kip Swings
1×2-3 HSPU+6 Knees to Chest
1×2-3 HSPU+3-6 Toes to bar
EMOM 12 Minutes (6 rounds each)
A) HSPU (1/3 HSPU …
Warm Up
3 Rounds
5 Squat to Bootstrappers
10 Spider Lunges
5 Plank to Squat
10 Squats (pause/reg/jump)
Prep (9 Minutes)
2x:30 Row+ 10 Step Ups
2x:30 Row+ 5 Burpees+5 DB Deadlifts (light, working)
1x:30 Row+ 10 Box Jump Overs
1x:30 Row+ 5 DB Burpees
(increase pace each round of …