Week of September 9th

Monday, September 9th- Hinge/Single Leg

A. Barbell Single Leg Romanian Deadlift

5x5/leg

*compare to 8/19/24

B. Partner Conditioning

10 Rounds For Time(5 each)

5 dual kb deadlifts

7 cal row

9 box jumps

*alternate rounds

Tuesday, September 10th

6am-12pm: Open Gym

12pm: PUMP day

A1. Strict Press

3x8

A2. Seated Lateral Raise

3x12

A3. Seated Rear Delt Flies

3x12

B1. Turkish Get-up

3x3/arm

B2. Wall Walk

3x5

C. 7 min AMRAP:

3 pull-ups

6 push-ups

9 V-ups

Wednesday, September 11th- Endurance

30 on, 30 off, 5x (30 min)

1. bike

2. plate G2O

3. ski

4. American kb swings

5. no push-up burpees

6. battle ropes

Thursday, September 12th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, September 13th- Back Squat Cycle Day 36

A. Back Squat

*compare to 9/4/24

B. 12 min EMOM:

odd- 10 dual db thrusters

even- 30 double unders

Saturday, September 14th

9am- Olympic Lifting

A. Muscle Snatch + OHS + Snatch Balance

5x (1+1+1)

B. Snatch 3 Position Finish

7x (1+1+1)

C. Snatch Pull

3x3

10am- Mobility/Stability