Day 1- Monday 240902
A. Lazar
For Time
3 Rounds
30 calorie row
10 bar muscle ups
Rest 3:00
3 Rounds
30 calorie row
15 strict HSPU
Rest 3:00
3 Rounds
10 bar muscle ups
15 strict HSPU
Day 2- Tuesday 240903
A. AMRAP 10:00
Sled drags
Rest 3:00 then B
B. EMOM 10:00
Min1: shuttle runs
Min 2: farmer’s hold, athlete’s choice
Rest 2:00 then C
C. For time, partition as desired, capped at 10:00
50 alternating single arm devil’s press 50/35
100 goblet lunges with DP weight
Day 3- Wednesday 240904
A. 1 Set every 5:00 x 5
9 hang power snatches 75/55
7 overhead squats
5 box jump step downs nte 30”
3 bar facing burpees
Max double unders until 3:00 on the clock
Day 4- Thursday 240905
A. 4 sets
5:00 work, 2:00 rest
Total distance
B. Yoga for Athletes
Day 5- Friday 240906
A. “Lockdown”
AMRAP 30:00
3 strict pull-ups
5 kettlebell swings s4/16kg
7 push-ups
9 wallballs 20/24# 10/9’
12 ab-mat sit-ups
200m run
Day 6- Saturday 240907
Coach’s Choice
Classes 7, 8, & 9am
Day 7- Sunday 240908
Men’s Group with Chris Scott
