Wednesday 9/10 A) 15 Minutes Min 1: 100Ft Sled Push Min 2: Ball Slams X:30 Sec Min3: 150 Ft Farmers Carry Min 4: AMRAP Ski Min 5: Rest B) 6 Min AMRAP 2, 4, 6, 8, …. DB Floor Press Gorilla Rows 5, 10, 15, 20…. Jump Rope

Tuesday 9/9 A) 4 Sets SA Dumbbell Push Press w/ 3 Sec Lower X5/ side Side Laying DB Ext Rotations X 8/side Prone Press X 10 B) 12 Min AMRAP 200/150 M (500 Bike) 10 DB Alt Hang Power Snatch 5 Hanging Leg/Knee Raises 25 Ft Bear Crawl (12 Mountain Climbers)

Monday 9/8 A) 6 Min E2MOM 250/300 M Row B) 3 sets Romanian Dead Lift X 8 (# Sec Lower) Feet Elevated Ring Row X 8 C) 4 Rounds 2 Min on/ 1 Min Off Row 100 Meters Then AMRAP 3 Burpees 6 DB Hang Power Cleans 6 Plank Rows

Saturday 9/6 A) EMOM X3 Rounds 250 M Bike B) Every 5 Minutes X 4 Rounds 200 M Run (500 Bike) 12 Single Arm DB Snatch 6 Burpees 100 Ft Heavy Object Front Carry C) If time 2-3 Sets Band Pull Aparts X 20 Banded Good Mornings X 10

Friday 9/5 A) 5 Rounds 100 Meter Run 5 Burpees 5 Floor Press 10 Plank Rows 10 Walking Lunges B) 8 Minutes 20 DB Curls 12 Skull Crushers (Curly Bar) 12 Bicycle Crunches :30 Sec Wall Sit

Thursday 9/4 A) 10 Minute Circuit Narrow Stance Heel Elevated Goblet Squats X10 Jumping Pull Up to 3 Sec Lower X3 Prone I-Y-T by 5-5-5 B) 4 Rounds 50ft Sled Drag 10 Ring Rows 10 Ball slams Ski 250 Meters Rest 1 btw Rounds C) If Time 3 Minutes 20 Sec on: 20 Sec off…

Wednesday 9/3 A) 12 Minutes Min 1: Bench Press X10 Min 2: Farmers Carry X 150 Ft Min 3: Revers Lunges X 10: then AMRAP Bike Min 4:Rest B) 12 Minutes Min 1: Burpees X 3 then 20 Mountain Climbers Min 2: Squats X 8 : then 10 Box Step Ups Min 3: Push Ups…

Tuesday 9/2 A) 4 Rounds Seated Arnold Press X 8 Lateral Delt Raise X 8 Supported Meadows Row X 6/Side B) 10 Min AMRAP 1, 2, 3, 4, 5… Shuttle Runs 5 SA Dumbell HPC- R. 5 SA Dumbell HPC- L. 6 V Ups (Tuck Ups) 30 Jump Rope

Monday 9/1 A) 3 Min EMOM 150 Row Sprint B) 3- 4 Sets Split Stance Sumo Deadlift X 8/ Side Gorilla Rows X 12 Rest :60 Sec C) 4 Rounds 2 Min on: 1 Min Off 5 Box Jumps 10 Kettlebell Swings AMRAP Row

Sat 8/30 A) 400 M Run or 1 K Row Rest 1-2 Min B) 18 Min AMRAP 5 KB Deadlifts 100 Ft Farmers Carry 10 Vertical Toe Touches Rest 1 Min 10 Kettlebell Swings 50 Ft Front Rack Carry- R 50 Ft Front Rack Carry- L 20 Flutter Kicks Rest 1 Minute