WARM-UP
GENERAL MOBILITY
1:00 Banded Lat Stretch R/L
10 Adductor Rocks R/L
8 Up/Down Dogs
8 Samson Lunges
Into..
2 ROUNDS
8 Up Downs
8 Ring Rows
8 Sit-Ups
:20/:20 Side Plank
:20 Plate Gun Hold
:20 Plate OH Hold
SKILL (ALL)
EMOM x 12 MINUTES
MIN 1 – :40 Copenhagen Plank (R)
MIN 2 – :40 Copenhagen Plank (L)
MIN 3 – :40 Plate Gun Hold (Athlete Choice)
MIN 4 – :40 Plate Overhead Hold
(No Measure)
WORKOUT (PERFORMANCE)
AMRAP x 15 MINUTES
1 Rope Climb
20 Up-Downs
1 Rope Climb
30 Sit-Ups*
*Option for 20 GHD Sit-Ups.
(Score is Rounds + Reps)
Scoring: Rounds + Reps
WORKOUT (FITNESS)
AMRAP x 15 MINUTES
3 Knees to Elbow
20 Up-Downs
3 Knees to Elbow
30 Sit-Ups
(Score is Rounds + Reps)
Scoring: Rounds + Reps
OPTIONAL COOL DOWN (ALL)
FOR QUALITY
1:30 Hurdler Stretch (R)
1:30 Hurdler Stretch (L)
1:00 Butterfly Stretch
1:00 Saddle Stretch
1:00 Corpse Pose
(No Measure)
EXTRA CREDIT (ALL)
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) 4×3
Clean Pulls*
*100-110% 1-RM Power Clean
(Score is Weight)
2.) 3 SETS
15/15 KB Side Bends
30 Front Rack KB Marches
30 KB Slides
-Rest As Needed b/t Sets-
(No Measure)