Week of September 14th

We hope you all had a great weekend and are ready to get back to another great week of training! Remember, we are here for you. If you're dealing with issues, aches & pains, or struggling learning a movement, talk to a coach, that's what we are here for!

Monday

Version 1 (V1) & Version 2 (V2)

Part 1:

4 Rounds of:

-8 Half Kneeling Landmine Press, left, 0:03 lower

-Rest 0:30

-8 Half Kneeling Landmine Press, right, 0:03 lower

-Rest 0:30

Part 2:

3 Rouds of:

-90 Double Unders (V2 = Single Unders)

-30m Single Arm OH KB Walk, left

-30m Single Arm OH KB Walk, right

Tuesday

V1

For Time:

21-15-9

-Box Jumps

-Front Squats

V2

For Time:

21-15-9

-Box Jumps

-Gobelt Squats

Wednesday

V1

Part 1:

Every 3:00 for 3 Sets (9:00):

-10 Power Snatch

-200m Run

Part 2:

8 Rounds of

-0:20 Barbell Rows

-0:10 Rest

V2

Part 1:

Every 3:00 for 3 Sets (9:00):

-10/10 DB Snatch, alternating

-200m Run

Part 2:

8 Rounds of

-0:20 Barbell -OR- DB/KB Rows

-0:10 Rest

Thursday

V1 & V2

-30:00 Calorie Bike or Row

*At 5:00, 10:00, 15:00, 20:00 & 25:00, complete:

-30 Pushups

Friday

V1

Every 2:00 for 6 Sets (12:00):

-3/3 Back Rack Deficit Reverse Lunges

Plus Accessory

V2

Every 2:00 for 6 Sets (12:00):

-3/3 DB Deficit Reverse Lunges

Plus Accessory

Saturday

V1 & V2

Part 1:

4 Rounds of:

-8 Single Arm Landmine Rows, left, 0:03 lower

-Rest 0:30

-8 Single Arm Landmine Rows, right, 0:03 lower

-Rest 0:30

Part 2:

5 Rounds For Time:

-10 Sumo Deadlift High Pulls (Bar or KB)

-10 Lateral Burpee over the bar

Hanging with friends is the best!