Workouts for Thursday, September 20th - Friday, September 21st - Saturday, September 22nd

"The most powerful, efficient energy source in the world is your own mind. Explore and discover that is can make creative fuel from anything." - Bruce Garrabrandt

 

Thursday, September 20th 

Conditioning: “Chelsea”

EMOM x 30

5 Pull-Ups

10 Push-Ups

15 Air Squats

*If you fail to complete the reps within the minute, take the next minute off.

*Score = Total Completed Rounds

*SX = Jumping or Banded Pull-Ups

*BG = 3 Ring Rows, 6 Push-Ups, 9 Air Squats


10:00am HIIT 

Every 5 Minutes for 6 Rounds

- 400m Row 

- 10 Burpees Over the Rower

- 15 Wall Balls 

Rest Remaining Time

*Keep score of time to complete each round


Friday, September 21st 

Strength: 

Every 90 Seconds for 12 Minutes (8 Sets)

1 Squat Clean + 1 Front Squat +1 Jerk


Conditioning:

21 - 15-  9

Front Squats 

Burpees Over Bar

*200m Run Between Rounds (2 Runs Total)

*12 Minute Cap


Saturday, September 22nd 

In Teams of 2 (1 Working/1 Resting)

AMRAP x 12

8 KB Swings (70/53)

8 KB Lunges

200m Run

*SX = 53/35

*BG = 35/26


Rest 5 Minutes


AMRAP x 12

8 Box Jumps (24/20)

8 HSPU

250m Row

*SX/BG = 20/12, Box Push-Ups

*I Go, You Go Style