September 23rd Workout of the day

Snatch Complex

Build to a Heavy Complex: 

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

“Bartender”

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/85

September 21st Workout of the day

“Mighty Ducks”

Teams of 3

For Time (30 Minute Cap): 

60 Clean and Jerks (135/95)

400 Meter Team Run

10 Rope Climbs

400 Meter Team Run

100 Lateral Barbell Burpees

400 Meter Team Run

10 Rope Climbs

400 Meter Team Run

60 Clean and Jerks (135/95)

September 19th Workout of the day

Weighted Strict Pull-Up

Build to 1RM 

“Sleeping Bag”

4 Rounds:

15 Strict Pull-ups

200 Meter Run

30 AbMat Sit-ups

200 Meter Med ball Run

September 18th Workout of the day

“Bar Crawl”

Teams of 3

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

Max Bench Press (185/135) 

Rest 3 Minutes 

AMRAP 7: 

50 Front Squats (135/95)

50 Front Squats (155/105) 

Max Front Squats (185/135) 

Rest 3 Minutes 

AMRAP 7: 

50 Deadlifts (185/135)

50 Deadlifts (225/155) 

Max Deadlifts (275/185) 

September 17th Workout of the day

“Sandy Cheeks”

3 Rounds:

30/24 Calorie Row

30 AbMat Sit-ups

30 Dumbbell Hang Power Cleans (50/35) *one dumbbell, switch arms every 5 reps *

September 16th Workout of the day

Build to a Heavy Squat Clean Thruster

Conditioning

“Master Splinter” 

3 Rounds:

400 Meter Run

12 Burpee Box Jumps (24/20)

15 Thrusters (95/65)

Post time completed