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Wednesday

Wednesday 9/17 1. Mobility: Hips 2. 2 Rounds For Time: Row 500m (Or 40 Cals on AirDyne) 30 Wall Ball Shots (20/14), 10′ 30 Box Jumps (24/20″)

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Tuesday

Tuesday 9/16 1. Max Effort Muscle Ups* 2. 10 Minute AMRAP: 60 Bar Facing Burpees 30 Overhead Squats (120/90) 10 Muscle Ups *1 Attempt.

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Monday

Monday 9/15 1. In 20 Minutes, Find your 1RM Clean & Jerk 2. “Grace” For Time: 30 Clean & Jerks (135/95)* *Power Cleans are permitted.

pump day

Friday

Friday 9/12 1. Skill: Handstand Walks/Holds 2. Front Rack Lunges 3x5e Heavy 3. 5 Rounds: 30s Max Distance Handstand Walk, Rest 15s 30s Max Rep Split Jumping Lunges, Rest 15s

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Thursday

Thursday 9/11 “Hammer” 5 Rounds, Each Round For Time: 5 Power Cleans (135/95) 10 Front Squats 5 Push Jerks 20 Pull Ups Rest 90s Between Rounds U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA,

jogging

Wednesday

Wednesday 9/10 1. 5×1+1 Snatch+Hang Snatch-Heaviest Possible 2. Run 400mx4, 3:00 Rests

gym2

Tuesday

Tuesday 9/9 1. For Quality 1RM Weighted Pistol, Each Leg 1RM Weighted Push Up 1RM Weighted Pull Up, Underhand Grip 2. For Time: 100 Hollow Body Rocks Every time you break, do 10 Push Ups

Monday

Monday 9/8 5 Minute AMRAP: 20 Burpee Box Jump Over (24/20″) 30 STOH (135/95) 40 KBS (1.5/1) 50 Double Unders Rest 5 Minutes For Time: 20 Burpee Box Jump Over (24/20″) 30 STOH (135/95) 40 KBS (1.5/1) 50 Double Unders

dumb

Friday

Friday 9/5 1. Clean 4×2 85-90% 2. 2-4-6-8-10-8-6-4-2 For Time: Muscle Up Deadlift (275/185)

Bacon

Thursday

Thursday 9/4 1. High Bar Back Squat 5×5-Heaviest Possible 2. 12 Minute AMRAP: 10 Wall Ball Shots (20/14), 10′ 21 Double Under’s