September 2018

  Back Squat 9 @ 65% 9 @ 70% 9 @ 75%   Rest 2 mins bt Sets   Body Armor Barbell Bench Press: 4×8 Dumbbell Close Grip Floor Press: 4×25 Weighted Sit-ups: 4×25   Choose weight and can increase each set.   Rest bt sets  

  “Twist and Shout” AMRAP 14: 1 Power Snatch (135/95) 2 Overhead Squats (135/95) 3 Power Clean and Jerks (135/95) 40 Double Unders SC: 115/80, 80 Singles Fit: 75/55, 40 singles

  “Amphibious” 3 Rounds: 200 Meter Farmers Carry (53’s/35’s) 400 Meter Run 800 Meter Row SC & Fit Choose KB/DB’s If unable to run, substitute one of the following: 28/20 Calorie Assault Bike 1,200 Meter Row (3 Rounds: 200 Meter Famers Carry, 1,200 Meter Row)

  Strength: Push Press Build to Heavy Set of 10 15 mins “Clothesline” AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump Overs (24/20) …. Up by (2) reps until the finish. SC: 95/65, K2C, 20’ Fit: 65/45,

“Flip Flop” Workout Definition 30-20-10: Kettlebell Swings (53/35) Calorie Bike   Directly into…   10-20-30: Deadlifts (135/95) Calorie Row   Women Complete (21-15-9 / 9-15-21) Calories on Machines. SC: 35/26, Row; 115/80 Fit: 26/18, Row; 95/65

Strength: Tempo Back Squat 1 @ 2 45% 1 @ 2 50% 1 @ 2 55% 1 @ 2 60% 1 @ 2 65% 1 @ 2 70% 5 second negative, 1 second pause in bottom. Every 2 mins Body Armor 3×10 Single Arm Dumbbell Bench Press (Each Side) 3×10 Single Arm Dumbbell Overhead Press

Teams of 3 AMRAP 25: 40 Chest to Bar Pull-Ups 50 Barbell-Facing Burpees 60 Thrusters Round 1 – 75/55 Round 2 – 95/65 Round 3 – 115/80 Round 4 – 135/95 Round 5 – 155/105 (AMRAP in time remaining)  

“Adderall” Workout Definition 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)   Score is total reps completed. SC:115/80, 95/65, 75/55

  EMOM 20 Min 1: 200M Run Min 2: 15 T2B Min 3: 15/12 Cal Row Min 4: 15 GHD Sit UP Min 5: 50 DU’s SC: K2C, 20 ABMSU, Cut the number of DU’s or 75 Singles Fit: 100M Run, Knee Up, 12/10 Cal Row, 15 ABMSU, 50 singles Accessory: 5 BJ to a

Push Press Heavy Set of 3 . “Clean Press” 21-15-9 Power Clean, 95/65 Push Press, 95/65 SC: 75/55 Fit: 65/35