6 September
Strength
Bench Press for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
All sets @ 40-50% of Heavy Load
“Karensu”
Complete the following for time:
150 Wall Balls 20/14 *
* Every minute on the minute, starting at 0:00, perform 5 burpees
Accessory
Complete 4 Rounds for quality:
30 second dead hang
30 Abmat Sit Ups
60 second Plank
6 Turkish Get Ups (3 each arm)
5 September
Complete the following for time:
20 Clean & S2OH @ 78% of 1RM
2.5 Mile Run (10 Hydraulic Laps)
300m 1 KB Front Rack / 1 KB Side Farmer Carry (switch at 150m)
35 Goblet Box Step Ups to a 20″ box ; 32/24
Timecap: None
Front Rack KB – 20/16
Side Carry KB – 32/24
4 September
Rest Day
3 September
AMRAP in 22 minutes
35 Kettlebell Swings (50/35 lb)
9 Burpees
35 Air Squats
8 Push-Ups
Cash-Out: 431 Single-Unders
Score is the total number of repetitions completed before the 22-minute clock stops.
2 September
Strength
Find 3RM back squat
then
3×2 @90%
4 rounds for time
Wall ball 20/14
Chest to bar pull ups
Burpee box jump over
Rest
1 min each exercise, so 3 minutes working, then 1 minute rest
1 September
Strength
Find 1RM bench press
“Smooth Criminal”
AMRAP 12
10 ring push-ups
15 abmat situps
30 double unders