Sep
16

"Disturbing the peace!"

4 x 4:00 ON / 1:00 OFF
10 Thrusters (65#/95#)
15 Push Ups
20 RKC Swings (53#/70#)
25 Double Unders

Sep
15

"Make your move!"

Thruster
Build to a heavy single
(no racks)

4 Rounds:  (15:00)
9 C-2-B Pull Ups
12 OH Squats (65#/95#)
15 Box Jumps
30 Sit Ups

Sep
14

"It’s about to get real!"

Atlas Stones
0:40 ON / 0:40 OFFPartners alternate lifting.

2:00 ON / 1:00 OFF
3:00 ON / 1:00 OFF
4:00 ON / 1:00 OFF
5:00 ON
12 Power Cleans (65#/95#)
10 steps Front Rack Lunges
8 Shoulders-2-OH
30 Plyo Skaters

Restart where you leave off.

Sep
13

"Pressing on!"

Squat Clean
Build to a heavy single or double
(15:00)

“JT”
21-15-9
HSPU
Rind Dips
Push Ups

Sep
12

"Wicked!"

0-6:00
50 Sit Ups
20 Box Jump-Overs
15 KB Swings (53#/70#)
12 OH Squats (75#/115#)
Max reps – Wall Ball

6:00-8:00
Rest

8:00-15:00
50 Sit Ups
20 Box Jump-Overs
15 KB Swings (53#/70#)
12 OH Squats (75#/115#)
20 Wall Ball
Max reps – Pull Ups

15:00-17:00
Rest

17:00-25:00
50 Sit Ups
20 Box Jump-Overs
15 KB Swings (53#/70#)
12 OH Squats (75#/115#)
20 Wall Ball
15 Pull Ups
Max reps – Burpees

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