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 @135/95lbs 15 Bar Facing Burpees 9 Bar Muscle Ups *Rest 2:00 between Rounds

Wednesday (Sep 15th) STRENGTH: Back Squat 5-4-3-2-1 @70% *all sets at the same weight

WORKOUT: 3 Rounds For Time: 50 Air Squats 400m Run 21/18 Cal Bike Erg *20:00 Time Cap

Thursday (Sep 16th) STRENGTH: Power Clean: 3-3-3-3-3-3 *Build to a heavy set of 3 reps T&G today! WORKOUT: 12:00 AMRAP 20/16 Cal Row 5-10-15-20-… Push-Ups *Row cals stay the same, push-ups go up by 5 each time!

Friday (Sep 17th)

SKILL: 4 Sets for quality: 8 Pistol Squats (on a box)-(each leg) 10 Double DB Seated Strict Press 12 Parallette Shoot Throughs WORKOUT: For Time: 50 DUs 30ft HSW 10-12-14-16-18-20 Pull-Ups *Pull-ups go up by 2 reps each time