September 1 – 7 programming!!

Monday – Closed

Tuesday

Buy in – EA Warm up

A) 3 Sets:
:30 Wall Sit
5 Single Arm Dumbbell Row (each arm)
10 Perfect Push Up

B) 8 Minute EMOM
2 Back Squat @75-80% 1RM Back Squat

Metcon

For Time:
40-30-20-10
Wall Balls (20/14) (10/9)
4-8-12-16
Strict Chin up

Wednesday

Buy in – 3 Sets
50 Single Under
10 Abmat Sit Up
20-30 second Handstand Hold

A) 3 Sets
3 Muscle Cleans @5/10 RPE
*Rest as needed between sets

B) 8 Minute EMOM
3 Hang Power Clean @65% 1RM Clean
3 Hang Power Clean @65% 1RM Clean
2 Hang Power Clean @70% 1RM Clean
2 Hang Power Clean @70% 1RM Clean
2 Hang Power Clean @70% 1RM Clean
1 Hang Power Clean @75% 1RM Clean
1 Hang Power Clean @75% 1RM Clean
1 Hang Power Clean @75% 1RM Clean

Metcon – 5 Rounds
50 Double Unders
15 GHD Sit Ups
25ft Handstand Walk

Thursday

Buy in – 3 Sets
7 Clapping Push Up
5 Kettlebell Snatch (each arm)
20 Walking Lunge

A) 3 Sets
10 Dumbbell Bench Press @6-7/10 RPE
10 Supinated Grip Double Dumbbell Row @6-7/10 RPE
*Rest 2 minutes between sets

B) 3 Sets
5 Tempo Single Dumbbell Bulgarian Split Squat (each leg) @6-7/10 RPE
*Rest 1 minutes between sets.
**Tempo is 50X0: 5 seconds down, no pause, explode up and no pause before the next rep

C)3 Sets
5 Tempo RDL (5 seconds down, 5 seconds up) @6/10 RPE
:30 Double KB OH Hold
*Rest 2 minutes between sets

Friday

Buy in – 3 Sets
0:40 Row (moderate)
0:20 Row (fast)
5-10 Clean and Jerks w/ empty bar
5 No Jump Burpee
5 Box Jump Over

Partner Throwdown Friday!!

3 Sets Syncro
9-6-3
Clean and Jerk (95/65)
Burpee Box Jump Over (24/20)
-Rest 3 minutes between sets-

A) 5 Sets
3 Front Squat @70% 1RM Front Squat
*Rest as needed between sets

buy out – 3 Sets (Not for time)
1:00 Forearm Plank
20 Russian Twist