Friday 10/3 A) 3 sets Kb or Trapbar Deadlift X 5 Landmine Meadows Row X 8/ Side Kneeling Pallof Press X 10/ Side B) 12 Min AMRAP 6 Burpees Walking Lunge X 50′ Uneven KB Carry (Front Rack and Suitcase) 50′ / Side Sled Rope Pull X 25′ :30 Sec Plank

Thursday 10/2 A) Partner Relay Run 5 Minute Max Distance Switching Off as Needed B) 3 sets Seated DB Press X 10 DB Front Raise X 10 DB Lateral Raise X 10 C) 10 Minute AMRAP 1, 2, 3, 4, 5…… Shuttle Run 2, 4, 6, 8, 10… Wall Ball Sit Ups

Wednesday 10/1 A) EMOM X 5 10 Sec Bike Effort @ Damper 5 10 Second Bike @ Damper 7-8 10 second Bike at 9-10 (Standing) B) 3 Sets Building (5 Minutes) 5 Back Squats 20 Band Pull aparts C) 4 Rounds 2 Min on/ 1 Min off 3 Back Squats 6 Air Squats (Jump Squats)…

Tuesday 9/30 A) EMOM X 5 Row 100 M B) 3-4 Rounds Barbell Bent Over Row X 6 Reps Barbell RDLs X 6 Reps Hammer Curls X 12 C) 3 Rounds Row 300 M 12 Gorilla Rows 100 M Sled Push 15 Kettlebell Swings Rest 1 Minute

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

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…

Friday 9/26 A) 3 Rounds Wiggle Bar or BB Biceps Curl X 15 Keiser or Cable Triceps Extension X15 (Use a Band if class is big) Lat Delt Raise X 15 B) 5 Rounds 250 M Row 15 Kettlebell Swings 200 M Ski 15 Box Jumps

Thursday 9/25 A) 3-4 sets Front Rack Reverse Lunges X10 (5/Side) Jack Knife or Banded Chin Up X5 Hinged Single Leg Hip Opener X 4-5/Side B) 4 Rounds for Time 50′ Walking Lunges 100′ Heavy Object Carry 50′ Sled Drag 12 Gorilla Rows 500M Bike

Wednesday 9/24 A) 3-4 Sets 5 Second chin up hold 8 Ring Rows 12 Gorilla Rows Seated DB External Rotations X 10 B) 15 Minutes Min 1: Sled Push X100 Ft Min 2: KB Front Rack Hold X :40 Sec Min 3: Run 150/200 M (1 Min) Min 4: Rest

Tuesday 9/23 A) 3 Rounds 2 Strict Press 4 Push Press 6 Push Jerk (All One Set) Max Effort Push Ups 15 Banded Pull aparts B) 10 Min Circuit Single Arm Bench Press X 6 Left Single Arm Bench Press X 6 Right Single Arm HPC to Overhead X 6 Left Single Arm HPC to…