Friday 9/18

Workout of the Day
A.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Overhead Squat x 5-6 reps @ 3111
Minute 2 – Supine Hamstring Curls with Medicine Ball x 6-8 reps @ 2111
Minute 3 – Prone Plank from Elbows x 45 seconds
Minute 4 – Prone Leg Lift x 45 seconds

B.
Complete as many rounds and reps as possible in 7 minutes of:
14 Alternating Single-Arm Dumbbell Snatches
14 Toes to Bar

Thursday 9/17

A.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups x 3-8 reps
(or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)
Station 2 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 3 – Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B.

In teams of two, complete as many rounds and reps as possible in 18 minutes of:

48 Wall Ball Shots (20/14 lbs)

48 Power Cleans (95/65 lbs)

48 Burpees

Wednesday 9/16

Workout of the Day
A.
Four sets of:
Deadlift x 4-6 reps @ 20X1
Rest 45 seconds
Single-Arm Dumbbell Strict Press x 6-8 reps each arm
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds

B.
Three rounds for time of:
400m Run
20 Russian Kettlebell Swings
10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

Time cap: 12 minutes

Tuesday 9/15

Workout of the Day
A.
Three sets of:
Strict Supinated-Grip Pull-Ups x 5 reps @ 21X0
(add weight if possible)
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Dumbbell Push Presses
10 Burpee Box Jump-Overs