Programming for September 18th-23rd

Workout of the Day: 09.18.17

Amrap 20:

  • 20/17 cal row
  • 20 Cluster (95/65)

Workout of the Day: 09.19.17

Strength: Split Jerk, from the rack: 3 x 3 x 3 x 2 x 2 x 1

Metcon: 21-15-9

  • HSPU
  • Ring Dip
  • Push Up

Workout of the Day: 09.20.18

Rest 5 minutes

TNG all reps for as long as possible

  • 6 Min EMOM: 10 GHD or 12 abb matt su

Workout of the Day: 09.21.17

  • Strength: Back Squat Tempo (4 sec descent) 4 x [email protected]%
  • Strength: Front Squat + Back Squat 4 x [email protected]% of Front Squat max
  • 3 Reps in Front Rack then immediately rack bar and go to back rack for remaining 3

Workout of the Day: 09.22.17

  • 10 Min AMRAP
  • 15 SDHP 95/65#
  • 12 T2B
  • 10 Bar Facing Burpees

5 Min Rest, then:

  • 8 Min AMRAP:
  • 12 KB Swings 70/53#
  • 10 Walking Lunges with KB in Front Rack
  • 8 box Jump overs 30/24″

Workout of the Day: 09.23.17

Metcon: 6 RFT

  • 10 C2B PU
  • 15 Deficit Pu on 45/25# plate
  • 400 M Run