WARM-UP
General (3–4 min) – Just Move & Flow!
2:00 Cardio Choice
1:00 PVC Pass-Throughs
1:00 Empty Bar Bench Press (smooth tempo)
Specific (5–6 min) – Start to Prime Bench & Lunges!
3 ROUNDS…
5 Empty Bar Bench Press (add load each round)
6 Alt. Bodyweight Lunges
6 Incline Push-Ups (on bench)
STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build to a 3-Rep Heavy Bench Press
Bench Press for load:
#1: 3 reps
Scoring: Load
Athletes Notes
ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Heavy Bench Press
(Score is Weight)
Coaches Notes
ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Heavy Bench Press
(Score is Weight)
WORKOUT (PERFORMANCE)
AMRAP x 10 MINUTES
30 Alt. DB Goblet Lunges (50/35)
15 Hand Release Push-Ups
30 Walking Lunges
15 Push-Ups
(Score is Rounds + Reps)
KG DB: (22.5/15)
Scoring: Rounds + Reps
WORKOUT (FITNESS)
AMRAP x 10 MINUTES
20 Alt. DB Goblet Lunges (35/20)
15 Push-Ups
20 Walking Lunges
15 Knee Push-Ups
(Score is Rounds + Reps)
KG DB: (15/10)
Scoring: Rounds + Reps
OPTIONAL COOL DOWN (ALL)
EMOM x 6 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Supinated Bar Hang*
MIN 2 – Olympic Wall Squat
MIN 3 – Alt. Piked Calf Stretches
*Feet on ground.
(No Measure)
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 70-80% heaviest Power Clean.
(Score is Weight)
2.) AMRAP x 10 MINUTES
10 Single Arm KB Swing (R)
15 V-Ups
10 Single Arm KB Swing (L)
15 Up-Downs
30 Plank Alt. Hip Taps
(No Measure)