Thursday Sep 29th, 2022

September 29, 2022 / By j0ssy
STRENGTH
3 SETS
5 Thrusters*
*Start Light and Build to a Moderate Weight. Between each set, superset with 10-15 Ring Face Pulls.
BENCHMARK WORKOUT
“LIGHTER FLUID”
FOR TIME
4 rounds
20 Thrusters
40 Double Unders
OPTIONAL FINISHER
2-3 SETS
15 Empty Barbell Bicep Curls
20 Alt. Windshield Wipers
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Tuesday Sep 27th, 2022

September 27, 2022 / By j0ssy
WORKOUT
AMRAP x 7 MINUTES
5 Strict Pull-Ups
5 Toes to Bar
7 Strict Press
-Rest 1:30-
AMRAP x 5 MINUTES
4 Strict Pull-Ups
4 Toes to Bar
5 Strict Press
-Rest 1:30-
AMRAP x 3 MINUTES
3 Strict Pull-Ups
3 Toes to Bar
3 Strict Press
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Monday Sep 26th, 2022

September 26, 2022 / By j0ssy
STRENGTH
EVERY 4:00 x 4 SETS
10/10 Single DB Suitcase Deadlift
8/8 SA Seated DB Arnold Press
6 Tall Box Jumps (Athlete Choice)
-Rest with Time Remaining-
WORKOUT
6 ROUNDS FOR TIME
200m Run
8 Burpee Box Jump Overs
4 DB Devil’s Clean
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Sunday Sep 25th, 2022

September 25, 2022 / By j0ssy

Monday

STRENGTH
3 SETS
8/8 Bulgarian Split Squats @22X1*
Immediately Into…
1:00 Wall Sit
-Rest as Needed b/t Sets-
*Option to Add Weight.
(No Measure)
WORKOUT
5 SETS
ON A 3:30 RUNNING CLOCK…
20/15 Cal Row
40 Alt. Crossbody Mountain Climbers
20 Wall Balls (20/14)|(14/10)
-Rest the Remaining Time-
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Friday Sep 23rd, 2022

September 23, 2022 / By j0ssy

Friday

EMOM x 24 MINUTES
MIN 1 – 8 DB ‘No Push-Up’ Renegade Rows *
MIN 2 – 10 DB Push Press**
MIN 3 – :25/:25 Side Plank Hold
MIN 4 – :50 Max Burpee Box Jump Overs
 
*After completing the 8 RR…immediately hold a Plank until :50 mark.
**After completing the 10 PP…immediately hold the Front Rack until :50 mark
 
POST-WORKOUT STRENGTH
3 SETS
:30 DBL DB Gun Gun Hold
-:30 Rest-
20 Alt DB Hammer Curls
-:30 Rest-
15 Box Dips
 
-Rest 1:00 b/t Sets-
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