Thursday 9/18 A) 4 Rounds Heel Elevated Narrow Stance Goblet Squat X8 Jackknife (Pike) Chin Up X4 W/ 3 Second Lower Banded Lateral March X 10 Steps/Side B) 4 Rounds 12 Weighted Box Step Ups 12 Thrusters (Squat and Press) 100 ft Uneven Carry (Front Rack and Overhead) 50′ Sled Drag

Wednesday A) Clean. We are now transitioning into squat cleans take 70-75% of last week’s heavy single and stay there for 2 squat clean singles for 3-4 sets B) Workout. Complete as many rounds and reps as possible in 20 minutes of: 200m run or 500m bike erg or 200m row 30 wall balls 20…

Wednesday 9/17 A) 6 Min Circuit Incline Single Arm DB Benchpress X 6/Side Copenhagen Plank X :15 Sec/Side Side Plank X :15 Sec/Side B) 18 Min Circuit Min 1: 15 Ball Slams Min 2: Jump Rope Min 3: Rest Min 4: 100ft Sled Push Min 5: Bike Min 6: Rest

tuesday A) Back Squat 2020 tempo 3 reps around 70-75% of max effort for 4 working sets B) Seated barbell good mornings. 2020 for 8 reps for 3 sets set up with a wide sumo stance when sitting on the bench for this C) Dynamic action Superset. :20 max effort db thrusters :40 rest :20…