Workouts

Monday --- 9.14.2020

STRENGTH
Deadlift 1x2, 7x3 @ 80%
*Every 90 seconds

METCON
"Sonic the Hedgehog"
10:00 AMRAP
7 Hang Clean and Jerks (115/80)
3 Bar Muscle Ups

Tuesday --- 9.15.2020

METCON
"Doctor Ivo Robotnik"
E4MOM for 6 Sets
18/14 Calorie Assault Bike
12 Dumbbell Front Squats (50s/35s)
6 Burpee Box Jump Overs (24/20)
*Score = slowest round

Wednesday --- 9.16.2020

STRENGTH
Front Squat 1x2, 7x3 @ 80%
*Every 90 seconds

METCON
"Tails"
Teams of 2
3000/2500m Row
- Partner Farmer Carry Hold (70s/50s) -
*Switch as needed. Meters cannot be accumulated unless Dumbbells OR Kettlebells are held
*Male/Female Team = 2750m Row

Thursday --- 9.17.2020

STRENGTH
Snatch work --- 10:00 to work up to a Heavy 3 (singles)
*Squat Snatch if possible but if mobility is the limiting factor then scale to Power Snatch

METCON
"Knuckles"
3 Rounds
100 Double Unders
30 Toes to Bar

Friday --- 9.18.2020

STRENGTH
Bench Press 1x2, 7x3 @ 80%
*Every 90 seconds

METCON
"Heavy Karen"
Athletes Choice For Time:
150 Wall Balls (30/20) OR 200 Wall Balls (20/14)

SATURDAY --- 9.19.2020

METCON
"Fang the Sniper"
27-21-15
Shoulder to Overhead 95/65
3-2-1
Rope Climb
-At 16:00-
21-15-9
Shoulder to Overhead 115/80
3-2-1
Rope Climb
-At 32:00-
12-9-6
Shoulder to Overhead 135/95
3-2-1
Rope Climb

TRY US OUT