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)
bike
plate G2O
ski
American kb swings
no push-up burpees
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
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