WARM-UP
1 ROUND
10/10 Calf Raises
6 Plank to Pike
10 DB Around the Worlds
10 Good Mornings
Into…
1 ROUND
50 Single Unders
10 Scap Push-Up + 20 Shoulder Taps
5/5 DB Strict Press
8/8 DB Deadlifts
Into…
1 ROUND
50 Single Unders OR 25 Double Unders OR 20 Single Single Doubles
5 Tempo Push-Ups (21X1) + 5 Hand Release Push-Ups
5/5 DB Push Press
5/5 DB Hang Snatch
Scoring:
WORKOUT (PERFORMANCE)
AMRAP x 16 MINUTES
40 Double Unders
10 Handstand Push-Ups*
30 Double Unders
15 Hand Release Push-Ups
20 Double Unders
20 Alt. DB Hang Snatch (50/35)
*Option for Strict HSPU
(Score is Rounds + Reps)
KG DB: (22.5/15)
Scoring:
WORKOUT (FITNESS)
AMRAP x 16 MINUTES
60 Single Unders
10 DB Push Press (35/20)*
50 Single Unders
15 Push-Ups
40 Single Unders
20 Alt. DB Hang Snatch (35/20)
*Option for Strict DB Press
(Score is Rounds + Reps)
KG DB: (15/10)
Scoring:
FINISHER (ALL)
EMOM x 6 MINUTES
MIN 1 – :45 Plank*
MIN 2 – :45 Hollow Hold*
*Option for weighted.
(No Measure)
Scoring:
EXTRA CREDIT (ALL)
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) EVERY 1:30 x 7 SETS*
1 Pausing Clean Deadlift
+
1 Power Clean
*Pause just off the floor, below the knees, and above the knees. Complete at 70-80% heaviest Power Clean.
2.) EMOM x 12 MINUTES
MIN 1 – :25/:25 Single Arm Banded Plank Pulls
MIN 2 – :50 Sit-Ups
MIN 3 – Rest
(No Measure)
Scoring: