WARM-UP

1 ROUND
200m Run
25’ High Kicks
25’ Walking Samson Stretches
40 Single Unders
20 Single-Single-Double Unders
200m Run

Into…

1-2 ROUNDS (Time Permitting)
8/8 Single KB DL
:30/:30 Front Rack Hold
:30 Plank
5 Slow Narrow Push Ups
:20 Deadhang
:20 Top of Ring Hold
:20 Bottom on Ring Hold

SKILL (ALL)

3 SETS
:20 Top of the Ring Hold*
:20 Bottom of the Ring Hold*
:40 Dead Hang
1:00 DBL KB Front Rack Hold

*If unable to complete on rings complete Top/Bottom of the Box Hold.

-Rest As Needed b/t Sets-

(No Measure)

WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME
100 Double Unders
400m Run
200m KB Farmer Carry (70/53)
15 Ring Dips

(Score is Time)

KG KB: (32/24)

WORKOUT (FITNESS)

3 ROUNDS FOR TIME
150 Single Unders
400m Run
200m KB Farmer Carry (53/35)
15 Dips*

*Option for Rings, Box, or Bench.

(Score is Time)

KG KB: (24/16)

Scoring:

OPTIONAL COOL DOWN (ALL)

1-2 SETS FOR QUALITY
1:00/1:00 Couch Stretch
10/10 Single Leg Glute Bridge-Ups
1:00/1:00 Half Pigeon or Figure 4 Stretch

-Rest as Needed b/t Sets-

(No Measure)

Scoring:

EXTRA CREDIT (ALL)

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

1.) EVERY 1:30 x 6 SETS
1 Power Clean
+
1 Hang Power Clean

*Build to a Moderate-Heavy Weight.

(Score is Weight)

2.) TABATA (:20 ON / :10 OFF)
Tuck-Ups*

*Hold Plank during :10 OFF.

(No Measure)

Scoring: