Sep
7

"Labor of love!"

“The Sevens”

7 HSPU (Mod: Plyo Push Up, Scaled: HR Push Up)
7 Thrusters (95#/135#)
7 K-2-E
7 Deadlifts (175#/245#)
7 Burpees
7 KB Swings (53#/70#)
7  C-2-B Pull Ups

Sep
6

"In for the long haul!"

8 x 1
1 Front Squat + 1 Jerk
(off racks)

4:00 ON / 2:00 OFF
5:00 ON / 2:00 OFF
6:00 ON
12 OH Squats (75#/115#)
20 KB Swings (35#/53#)
12 Box Jumps
25 Double Unders
(restart where you left off)

Sep
5

"Smash and grab!"

4 Rounds:
9 Hang Squat Snatch (65#/95#)
12 Burpees
15 Knees-2-Elbows
20 steps Walking Lunges (unweighted)
Row 18/25 calories

Sep
4

"Simply irresistible!"

6 x 1
1 Push Jerk + 1 Split Jerk

3 Rounds:  (17:00 cap)
20 Thrusters (55#/75#)
10 Ring Dips
20 Push Ups
10 HSPU
20 meters Bear Crawl

Sep
3

"Sink or swim!"

Snatch Grip Deadlift
2121 tempo
5 reps @ 70-75% 1RM of Snatch
2 x 4 reps @ 80-85% 1RM
3 x 3 reps @ 90-95% 1RM

21-15-9
Front Squats (85#/115#)
C-2-B Pull Ups
KB Swings (53#/70#)

1 188 189 190 191 192 207

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