WARM-UP
AMRAP x 5 MINUTES
5 Inchworm + Push-Up
10 Box Step-Ups
10 Lunges
Into..
2 ROUNDS
12 Elbow Punches
8 Front Rack Lunges
8 Box Jumps (Jump Overs in Rd 2)
16 Alt. Pike Shoulder Taps
Scoring:
STRENGTH (ALL) — 8-6-4-2* Bench Press
Bench Press for load:
#1: 8 reps
#2: 6 reps
#3: 4 reps
#4: 2 reps
Scoring:
WORKOUT (PERFORMANCE)
2 SETS
AMRAP x 7 MINUTES*
3 Wall Walks
6 Front Rack Alt. Lunges (95/65)
9 Box Jump Overs (24/20)
-Rest 1:30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG BB: (42.5/30)
Scoring:
WORKOUT (FITNESS)
2 SETS
AMRAP x 7 MINUTES*
3 Half Wall Walks
6 Front Rack Alt. Lunges (65/45)
9 Box Jump Overs (20)
-Rest 1:30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG BB: (30/20)
Scoring:
OPTIONAL COOL DOWN (ALL)
FOR QUALITY
1:00/1:00 Barbell Quad Smash
20 Alt. Bird Dogs
10 Up Dog to Down Dog
(No Measure)
Scoring:
EXTRA CREDIT (ALL)
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) 5×3
Block Cleans
*Complete at 75-85% heaviest Power Clean.
(Score is Weight)
2.) 3 SETS
12-15 Strict Weighted Knees to Chest
30 Alt. V-Ups
12-15 SLOW DB Slides
-Rest As Needed b/t Sets-
(No Measure)
Scoring: