Monday 9/29 A) EMOM X5 100 M Ski B) 3 Rounds Min 1: Box Steps X :30 Sec Min 2: Max Distance Bike Min 3 Rest Min 4 D Ball Slams X :30 Sec Min 5: Max Distance Ski Min 6: Rest C) Remaining Time: Accumulate 2 Minutes of a Wall Sit

Sunday A) Capacity Day 5 rounds 20 sit ups 50 drag rope singles + 4 rounds 2/1 rope climbs 15 db bench press + 3 rounds 50′ db walking lunge – one db in goblet position 20 db goblet hybrid stance squat clean + 2 rounds 25cal row 25push ups B) Finisher work. 3 sets…

Saturday. A) Workout. Teams of 2 1,600-meter run 400m farmers carry as a team 55/35# kb’s 800-meter run 200 kb swings 55/35# – broken up as a team 400-meter run 100 double unders each 200-meter run teams must run together B) superset. kb gorilla rows x 14 reps -into- db zottman curls x 10 reps…

Saturday 9/27 A) 4 Rounds E2 Minutes on the Minute 150/200M Run B) 15 Minute AMRAP 1. 2. 3. 4. 5. 6. 7….. Burpees Shuttle Rums 2. 4. 6. 8 .10…. Box Steps 500M Bike After each complete set. For Example: 1 Burpee 1 Shuttle Run 2 Box Steps 500 M Bike then 2 Burpees…