
092721-100121
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


092021-092421
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

091321-091721
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


090621-091021
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: