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Tuesday, September 25th

tm2

Tuesday Part A.) Back Squat 6 sets of 3(Build to a heavy 3) Take 80% and do Max reps in 45sec x3 rest as needed between sets Part B.) Run 800m Then 5rds of: 10 Renegade Rows(right and left=1)(45/25) 10 Reverse Lunges(10 Total)(45/25) 30 DU’s

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Monday, September 24th

tm2

Part A.) 3 rds NFT 100m Single arm KB Front Rack carry(50m Right/50m Left) 100m Single Arm OH KB Carry(50m Right/50m left) Rest 90 sec Each round is done without putting the KB down Part B.) 18min AMRAP 6 S2OH (135/95) 9 T2B 12 Box Jumps(24/20)

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Sunday, September 22nd

tm2

Part A.) 10min Max Cal Row* Max Bench(115/75) With a parter *Must switch every minute Part B.)EMOM for 21 min(7 sets) 1. 12 Kbs(53/35) 2. 10 GHD’s 3. 3 Muscle ups(ring or bar, sub box or band

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Friday, September 21st

tm2

Today may be done in any order but it is ultimately up to your coach Part A.) Isabelle (8min Cap) 30 Snatches (135/95) Rest minimum 4min Part B.) Karen (10min Cap) 150 Wallballs Rest minimum 4min Part C.) Heavy Yoke Carry(40ft)

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Monday, September 17th

tm2

Monday Part A.) Front Squats(2sec pause at bottom) 5 sets of 5 :30 HS Hold after each set Part B.) For Time 60 Squat Clean Thrusters or Clusters (Increase weight every 10 reps and do 40 DU’s)(75/55,95/65,115/75,135/95,155/105,175/115)

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