Sept 2:
25 min AMRAP
50 Air squats
40 KBS
30 Sit ups
20 ALT LUNGES
10 Burpees
Beginners: modify to russian KBS (eye level KBS) & plank burpees
SEPT 3rd
4 MIN CLOCK
Run 400 M
Max Reps DB hang Squat Clean
Rest 3 MIN-
4 Min CLOCK
Run 400 M
Max Rep DB Hang squat Cleans
REST 3 MIN
4 MIN CLOCK
Run 400 M
MAX REP THRUSTERS
4 MIN CLOCK
Run 400 M
MAX REP THRUSTERS
Beginners: modify the run to 2:30 min of jogging. At the 2:30 mark start on the dumbbell movements for the remainder of the 1:30 left for each set.
Sept 4th
FOR TIME
100 DUMBBELL BOX STEP OVERS
EMOM: 3 PUSH UPS
*20 Min CAP
Beginners: aim to work for the entire 20 min getting as many out of the 100 as you can!
SEPT 5th
3:00 AMRAP x5 Rounds
30 air squats
20 DB deadlifts
10 DB push jerks
Max double unders
Beginners: Reps 20/10/5 .. max effort jumping jacks with any remaining time each set.
SEPT 6th:
10 rounds
5 DB hang snatch right
5 DB hang snatch left
10 wall balls
Beginners: sub air squats for wallballs
SEPT 7th
2 ROUNDS
Each round is an 8 min clock:
Run 800 M
MAX EFFORT Burpee pull ups
Beginners: modify to 4 min of any cardio machine with max effort plank burpees
SEPT 8th
AMRAP 14 MIN
25 sit ups
25 walking lunge steps
25 ALT shoulder taps
25 burpees
25 frog thrusters
Beginners: Modify to plank burpees