WARM-UP
AMRAP x 5 MINUTES
100m Run
6 Lunge-Lunge-Squat w/PVC
6 Alt. Cossack Squat
6 PVC Pipe Sots Press
Into…
AMRAP x 5 MINUTES
100m Run
6 Tempo Air Squats (1111)
6 Alt. Elbow Punches
6 BTN Snatch Grip Push Press
Scoring:
STRENGTH (PERFORMANCE) — ON A 15:00 RUNNING CLOCK… Build to a 3- Rep Mod-Heavy Overhead Squat
Overhead Squat for load:
#1: 3 reps
Scoring:
STRENGTH (FITNESS) — ON A 15:00 RUNNING CLOCK… Build to a 3- Rep Mod-Heavy Front Squat
Front Squat for load:
#1: 3 reps
Scoring:
WORKOUT (PERFORMANCE)
4 ROUNDS FOR TIME
400m Run
50 Air Squats
(Score is Time)
Scoring:
WORKOUT (FITNESS)
4 ROUNDS FOR TIME
400m Run
40 Air Squats
(Score is Time)
Scoring:
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Banded Pull Aparts
10 Banded Ws
10 Banded High Pulls
100m Walk Outside
-Rest as Needed-
(No Measure)
Scoring:
EXTRA CREDIT (ALL)
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) 5 SETS*
1 Clean Pull
+
1 Power Clean
*Build and stay at 75-85% across all sets.
(Score is Weight)
2.) TABATA (:20 ON / :10 OFF)
Alt. V-Ups
(Total Reps)
Scoring: