WARM-UP
AMRAP x 4 MINUTES
4 Cat/Cows
8 Alt. Bird Dogs
4/4 Single Leg RDLs
Into…
AMRAP x 4 MINUTES
4 Scap Pull-Ups + 4 Kip Swings
8 Tuck-Ups or V-Ups
12 Glute Bridge-Ups
STRENGTH (ALL) — EMOM x 10 MINUTES Deadlifts
Deadlift for load:
#1: 6 reps
#2: 6 reps
#3: 5 reps
#4: 5 reps
#5: 4 reps
#6: 4 reps
#7: 3 reps
#8: 3 reps
#9: 2 reps
#10: 2 reps
WORKOUT (PERFORMANCE)
AMRAP x 10 MINUTES
2 Deadlift (315/205)
4 Toes to Bar*
*Toes to Bar increase by 4 each round.
(Score is Reps)
WORKOUT (FITNESS)
AMRAP x 10 MINUTES
2 Deadlift (205/145)
4 Lying Legs to Pole*
*Lying Legs to Pole increase by 4 reps each round.
(Score is Reps)
OPTIONAL COOL DOWN (ALL)
6-8 MINUTES EMPTY BARBELL SMASHING…
Quads
Pecs
Triceps (barbell on rig)
Hamstrings (barbell on rig)
EXTRA CREDIT (ALL)
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) 5×3
Block Cleans
*Complete at 70-80% heaviest Power Clean.
(Score is Weight)
2.) EVERY 3:00 x 3 SETS
30 Crossbody Mountain Climbers
15 DB Weighted Sit-Ups
30 Crossbody Mountain Climbers
15 Hollow Rocks
*Pick up where you left off.
-Rest 1:00 b/t Sets-