Monday
Happy Labor Day!
“Captain Tom”
For Time
10 Rounds
30 Lunges
4 Devils Press (50s/35s)
19 Air Squats
20 Double Unders
…directly into
100 Burpees
Tuesday
Midline:
3 Rounds
15 Weighted Sit ups
10/10 Single Arm Suitcase Deadlift
5 Strict Knees to Elbows
—
Every 4:00 x 8 Rounds
20/15 Cal. Row
200m Run
Wednesday
Strength:
Hang Squat Snatch
1-1-1-1-1
—
For Time
20 Power Cleans (95/65)
20 Thrusters
20 Push Press
20 Hang Power Snatch
20 Overhead Squats
20 Front Squats
*EMOM 5 Burpees
Thursday
3 Rounds for Time
1600m Bike
80 Double Unders
400m run
20 KB Swings (70/53)
10 KB Box Step Ups (24/20)
Friday
Strength:
Front Squat
4 x 5
—
9/11 Memorial WOD
“Never Forget”
For Time
Buy-in – 2001m Row
…direcly into
4 rounds
9 Clusters (135/95)
11 Strict Pull ups
Saturday
For Time
1 mile run
50 Box Jump (24/20)
50 Deadlifts (185/135)
800m Run
35 Box Jumps
35 Deadlifts
400m Run
20 Box Jumps
20 Deadlifts
Sunday
Workout:
In a 15-Minute Window
Max Calorie Assault Bike
—
Every 3 Minutes [Starting at 0:00]:
100 Meter Farmers Carry (50’s/35’s)
10 Wallballs (20/14)