Week of 2019.09.02 - 2019.09.07

MONDAY

Closed for Labor Day

TUESDAY

Back squat: 4 x 5 reps at 70%-75%-80%-85% of 1-rep max

42 alternating dumbbell snatches
21 burpees over dumbbell
30 alternating dumbbell snatches
15 burpees over dumbbell
18 alternating dumbbell snatches
9 burpees over dumbbell

WEDNESDAY

As many rounds and reps as possible in 10 minutes of:
5 pull-ups
10 push-ups
15 air squats

Rest 3 minutes, then …

As many rounds and reps as possible in 10 minutes of:
5 chest-to-bar pull-ups
10 hand-release push-ups
15 wall ball shots

Double-kettlebell front rack hold: 3 x 45 seconds

THURSDAY

Deadlift: 5 x 5 reps at 75% of 1-rep max

Every minute on the minute for 12 minutes:
Minute 1 – barbell ground-to-overhead, 45 seconds (75 lb / 55 lb)
Minute 2 – battle rope, 40 seconds
Minute 3 – waiter’s carry, 150 feet (alternate sides halfway)

FRIDAY

As many rounds and reps as possible in 5 minutes of:
75 double-unders buy-in
12 front squats (75 lb / 55 lb)
6 burpee box jumps (24” / 20”)

Rest 3 minutes, then …

As many rounds and reps as possible in 5 minutes of:
75 double-unders buy-in
8 front squats (95 lb / 65 lb)
4 burpee box jumps

Rest 3 minutes, then …

As many rounds and reps as possible in 5 minutes of:
75 double-unders buy-in
4 front squats (115 lb / 80 lb)
2 burpee box jumps

Rest 3 minutes, then …

1 mile run for time

SATURDAY

4 supersets of:
A1. Single-leg kettlebell or dumbbell Romanian deadlift, 8 reps per side
A2. Turkish get-up, 2 reps per side

50-40-30-20-10 reps for time:
Shoulder-to-overheads*
AbMat sit-ups

*Shoulder-to-overhead loads:
Round of 50 – 45 lb / 35 lb
Round of 40 – 65 lb / 45 lb
Round of 30 – 85 lb / 55 lb
Round of 20 – 105 lb / 65 lb
Round of 10 – 125 lb / 75 lb