Monday – 9/5/22
“Wyk“
5 Rounds for Time
5 Front Squats (225/155 lb)
5 Rope Climbs (15 ft)
400 meter Run (45/35 lb plate)
Tuesday – 9/6/22
“Rinse N’ Repeat”
Freedom (RX’d)
Every 2 minutes x 6
200/175m Row
Max rep KB swings (53/35lb)
*Row should be doable in a minute or less. Score is total reps across all 6 rounds.
Wednesday – 9/7/22
“Up and Over”
3 rounds for time:
10 Bar Muscle Ups (Or 20 Chest to Bar)
20 Box Jump Over no touch (20″)
30 GHDs (Or 30 Alternating V-Ups)
-Then-
100ft Front Rack Lunge (135/95)
(KG BB: 61/43)
Thursday – 9/8/22
“The Hammer”
Teams of 2
2 rounds:
50 Deadlifts (225/155)
50 Shoulder to Overhead (135/95)
150yd Sled Push (3×45/2×45) (Or 50 Front Squats (135/95))
(KG DL: 102/70, S2O/Sled/FS: 61/43)
Friday – 9/9/22
“Echo Press”
Teams of 2
60/48 Calorie Assault Bike (Or 50/40 Calorie Echo Bike)
20 Strict Handstand Push Ups
40/32 Calorie Assault Bike (Or 32/24 Calorie Echo Bike)
20 Strict Handstand Push Ups
40/32 Calorie Assault Bike (Or 32/24 Calorie Echo Bike)
20 Strict Handstand Push Ups
60/48 Calorie Assault Bike (Or 50/40 Calorie Echo Bike)
Saturday – 9/10/22
“Speedy”
w/ a partner
Every 2 Minutes perform:
8 Wallballs (20/14) 10 ft
8 Deadlifts – 95/65
8 Power Cleans
8 Shoulder to Overhead
In remaining time max calorie row
