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Week of September 20th

More work to be done this week and most of it is all coming from percentages. Be sure you have that 5RM Deadlift logged and ready to go because we have 4 workouts this week that need it! Also, we have some new movement this week that some of you may have seen or done in the past, but for most, brand new. We have over and unders, side plank banded rows, single arm landmine rows and hollow body pulldowns! Lets get it!


Monday

Version 1 (V1)

Every 4:00 for 4 Sets (16:00):

-8-12 Bench Press

-12-15 Single Arm Landmine Rows


12:00 AMRAP:

-10/8 Calorie Bike

-15 Pushups

-10 Box Jump Overs


Version 2 (V2)

Every 4:00 for 4 Sets (16:00):

-8-12 Bench Press

-12-15 Single Arm Landmine Rows


12:00 AMRAP:

-200m Run

-15 Pushups

-10 Box Jumps


Tuesday

V1 & V2

For Time:

-21 Front Squats

-500m Row

-15 Front Squats

-500m Row

-9 Front Squats

-500m Row


Wednesday

V1

Every 3:30 for 4 Sets (14:00):

-8 Deadlifts

-10-15 Hollow Body Pulldowns


For Time:

-1000m Run

-60 KB Swings

-20 Strict Pullups


V2

Every 3:30 for 4 Sets (14:00):

-8 Deadlifts

-10-15 Hollow Body Pulldowns


For Time:

-1000m Run

-60 KB Swings

-20 Inverted Rows, feet elevated in some degree


Thursday

V1 & V2

30:00 EMOM:

Min 1:

-5-10 Strict Toes to Bar

Min 2:

-8-12 Bar Good Mornings

Min 3:

-15 WallBalls

Min 4:

-5-8 Side Plank Banded Rows

Min 5:

-10 Single Arm DB Devils Press, alternating reps


Friday

V1

12:000 EMOM:

Min 1:

-15-25 Banded Lat Pushdowns

Min 2:

-up to 0:30 Chinup Hold

Min 3:

-up to 0:45 of Hollow Rocks


For Time:

-20/17 Calorie Ski

-20 Power Cleans

-20 Over and Unders

-20 Bar Facing Burpees


V2

12:000 EMOM:

Min 1:

-15-25 Banded Lat Pushdowns

Min 2:

-up to 0:30 Chinup Hold

Min 3:

-up to 0:45 of Hollow Rocks


For Time:

-20/17 Calorie Ski

-20 Single Arm DB Power Cleans, alternating arms each rep

-20 Over and Unders

-20 Burpees


Saturday

Every 4:30 for 4 Sets w/ a partner:

Sets 1-2

-400m Run, together

-Max DB Box Step Overs, switching partners as needed

Sets 3-4

-400m Run

-Max DB Thrusters, switching as needed


The good ol' side plank.

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