The Workout for Thursday September 27th

AMRAP 25 minutes

6 DLHP

4 Thruster

2 Cleans

The Workout for Tuesday September 25th

1-2-3-4-5-4-3-2-1

TGU/High Pull/Clean & Jerk/each side

The Workout for Monday September 24th

4 Laps around the building (1/2 mile) then 40 push ups, squats and belly busters.

3 Laps around the building (3/8 mile) then 30 push ups, squats and belly busters

2 Laps around the building (1/4 mile) then 20 push ups, squats and belly busters

1 Lap around the building (1/8 mile) then 10 push ups, squats and belly busters

the workout for Friday September 21st

5 press / 5 upright rows x 5

7 push presses / 7 deadlift high pulls x 5

9 squat press / 9 power cleans x 5

the workout for Thursday September 20th

Run the stairs
20 Mountain Hoppers
100 Jump Rope
20 Squat Thrusts
20 Deck Squats
X 4

The Workout for Wednesday September 19th

Barbell Complex
1 Deadlift High Pull/1 Ground to Overhead/1 Hang Power Clean x 5
20 Super Plank
x 3

1 Hang Clean/1 Front Squat x 5
20 Belly Busters

5 Cleans
10 Hollows
x 3

10 Rollouts
50 Mountain Climbers
x 3

The Workout for Tuesday September 18th

1 Sled Shuttle
50 Hammer Drives
X7

The Workout for Monday September 17th

20 swings/ 10 pushups x 3
10 snatches each side/ 10 pushups x3
10 high pulls each side/ 10 pushups x 3

20 swings/10 modified pull ups x 3
10 snatches each side/10 modified pull ups x 3
10 high pulls each side/10 modified pull ups x 3

The Workout for Friday September 14th

10 Tap Squats

10 Mountain Hoppers

10 Squat Thrusts

10 Push Ups

10 Squat Jumps

10 Burpees

Run 1 Lap

X 5

The Workout for Thursday September 13th

7 rounds
7 Deadlift High Pulls
7 Hang Power Snatches
7 Hang Power Cleans
7 Push Press

The Workout for Wednesday September 12th

40-30-20-10
Pull Ups
Belly Busters
Dips

Then...
Tabata Super Planks

The Workout for Monday September 10th

21-18-15-12-9-6-3

Db Thrusters

Slams

Db Cleans

Wall Ball

The Workout for Friday September 7th

Four rounds
Row 2 minutes
20 Sit Ups
20 Hip Raises
20 Burpees

The Workout for Thursday September 6th

10 Deadlift/20 Push Ups x 4

5 Power Cleans/20 Super Planks x 4

The Workout for Wednesday September 5th

Ten rounds

Sled Push
20 Belly Busters

The Workout for Tuesday September 4th

Heavy Swings 30 Seconds on, 30 seconds off x 10

Then...
5 Clean and Press each side

7 rack squats each side

9 Snatches

x 5

Then...
5-4-3-2-1 TGU each side