Saturday 9-30

9am “HIIT”

10am “Barbell 202”

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Standard

Friday 9-29

“Rope Climb/HSPU/HS Walk”

Mobility: Hips/L and T Spine/Lats

Things to Think About:
Rope Climb “Jump/Lean Back/Find Feet”
HSPU “Tripod/Load/Explode”
HS Walk “Push/Balance/Start and Attempt”

A: 10 min Rope Climb Skill

B: 10 min HSPU Skill

C: 10 min HS Walk Skill

*If you have one, two or all three of these movements down, use the final 5 mins each round as a 2 Rope Climb, 10-15 HSPU and 50′ HS Walk EMOM.

D: Bike and Row Max Calories
In teams of two with one partner working at a time.
5 min Max Cal Air Bike
30 sec Rest
5 min Max Cal Row

Standard

Thursday 9-28

“DU/Bar MU/ Ring MU”

Mobility: L and T Spine/Lats

Things to Think About:
DU “Feet/Hands/Head”
MU “Grip/Kip/Hip/Catch/Push”
FASTEST SIT UP OF YOUR LIFE

A: 10 min DU Skill

B: 10 min Bar MU Skill

C: 10 min Ring MU Skill

*If you have one, two or all three of these movements down, use the final 5 mins each round as a 50 DU and a 3-6 rep MU EMOM.

D: For Time (10 min Cap)
100 DU
400 m Run
100 DU
400 m Run
100 DU

Standard

Wednesday 9-27

“Wear Pink”

“Snatch”

Mobility: Hips/OH Pos

Things to Think About:
Hip/Bar Path/Punch/Feet

A: 6 min EMOM
1 Snatch Pull with (3) sec Pause at Knee + 1 Snatch Pull with Hip and Shrug + 1 Hang Squat Snatch

B: 6 min EMOM
1 Squat Snatch + 1 Hang Squat Snatch + 1 Snatch Balance

C: 6 min EMOM
1 Squat Snatch
(Nothing Over 80%)

D: For Time
30 Snatch 95/65
Rest 2:00 minutes
30 Snatch 95/65

Standard

Tuesday 9-26

“Pull Up/C2B/T2B”

Mobility: L and T Spine/Lats

“Grip/Hollow/Kip/Butterfly”

A: 10 min Pull Up Skill

B: 10 min C2B Skill

C: 10 min T2B Skill

* If you have one, two or all of these movements down, use the final 5 mins each round as a 8-10 rep EMOM.

D: 7 min AMRAP
Burpee

Standard

Monday 9-25

“Clean and Jerk”

Mobility: Hips/OH Pos

Things To Think About:
Hip/Bar Path/Elbows/Feet

A: 6 min EMOM
1 Clean Pull with (3) sec Pause at Knee + 1 Clean Pull with Hip and Shrug + 1 Hang Squat Clean + 1 Split Jerk

B: 6 min EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Split Jerk

C: 6 min EMOM
1 Squat Clean and Jerk
(Nothing Over 80%)

D: For Time
30 Clean and Jerk 95/65
Rest 2:00 minutes
30 Clean and Jerk 95/65

Standard