Monday (Sep 27th) STRENGTH: 4 Sets: 1 Snatch Balance + 1 OH Squat @75% of 1RM SNATCH WORKOUT: 5 Rounds For Time: 25 Push-Ups 25 TTB *15:00 Time Cap Tuesday (Sep 28th) STRENGTH: Deadlift -3 Reps @70% -3 Reps @80% -Max Reps @90% *Wendler program sets basing your percentages off 90% of 1RM and NOT 100%. **Rest as needed bt sets WORKOUT: For Time w/Partner: 200/160 Cal Row 50 Double DB Lunge @50/35lbs 50 Power Cleans @185/125lbs 50 Double DB Lunge 200/160 Cal Row *35:00 Tim

Monday (Sep 20th) STRENGTH: Deadlift -5 Reps @65% -5 Reps @75% -Max Reps @85% *Rest as needed bt sets, shoot for 5-15 reps on the max effort set. WORKOUT: 21:00 EMOM 1) 11/8 Cal Bike 2) 21 Air Squats 3) 7 Muscle Ups Tuesday (Sep 21st) STRENGTH: Bench Press -3 @70% -3 @80% -Max Reps @90% *Rest as needed WORKOUT: For Time: 50 Cal Row 40 SHSPUs 30 Power Cleans @135/95lbs *12:00 Time Cap Wednesday (Sep 22nd) SKILL: 3 Rounds For Quality: 20 Assisted Pistols (with band)(10 e

Monday (Sep 13th) “New movement of the month” Pick between “Cindy” or “Mary”, this month we will work on bodyweight movements and capacity for these workouts. “Cindy” 20:00 AMRAP 5 Pull-Ups 10 Push-Ups 15 Air Squats Or “Mary” 20:00 AMRAP 5 HSPUs 10 Pistols 15 Pull-Ups Tuesday (Sep 14th) STRENGTH: 10:00 EMOM 3 Power Snatches @70-80% *Singles or T&G with good form, practicing on moving some moderately heavy load for some reps today. WORKOUTS: 3 Rounds For Time: 21 Deadlifts @1

Monday (Sep 6th) Labor Day Workout Tuesday (Sep 7th) STRENGTH: Back Squat -5 reps @60% -5 reps @65% -3 reps @70% -3 reps @75% -2 reps @80% *stick to the percentages **work on speed and form WORKOUT: 3 Rounds For Time: 500m Row 400m Run -Rest 3:00 b/t rounds- Wednesday (Sep 8th) “Movement of the month Re-Test” Power Clean -1RM “Grace” For Time: 30 C&Js @135/95lbs *Use the same weight you used at the beginning of the month. Thursday (Sep 9th) STRENGTH: Every 0:30 x10:00: