WARM-UP

1 ROUND

8 Plank to Pike

8 Scorpion Stretch

10 Elbow Scap Push-Ups*

10/10 Deficit Calf Raises​

Into…​

1 ROUND

20/20 Single Leg Single Unders

10 Tuck-Ups

10 Scap Pull-Ups

5 Push-Up to Pike

​Into…

1 ROUND

40 Single Unders OR 20 Double Unders

8 Strict Knees to Chest

10 Kip Swings

5 Tempo Push-Ups (31X1)

*Like a regular scap push-up but performed on the elbows instead of in a Push-Up position to ensure athletes are moving only through the shoulder blades.

STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build to a Moderate-Heavy 5-Rep Bench Press

Bench Press for load:

#1: 5 reps

WORKOUT (PERFORMANCE)

AMRAP x 12 MINUTES
25 Double Unders
15 Toes to Bar
25 Double Unders
15 Push-Ups

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP x 12 MINUTES
40 Single Unders
15 Toes to Something
40 Single Unders
15 Push-Ups

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 Banded Ws
10 SLOW Arm Haulers
:30 Childs Pose

-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)

NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.

1.) 5×3
Pausing Clean Deadlift*

*Pause just off the floor, below the knees, and above the knees. Complete at 65-75% heaviest Power Clean.

(Score is Weight)

2.) EMOM x 10 MINUTES
MIN 1 – :45 Sit-Ups
MIN 2 – :45 Plank Hold