TUESDAY, SEP 7
STRENGTH
Every 1:30 x 6:
2 squat clean
METCON – “Jackie”
For time:
• 1000m row
• 50 Thruster 45/35#
• 30 Pull-ups
Everyone uses the rower. Stagger start time by 5:00 if needed.
Compare to 04/06/21
WEDNESDAY, SEP 8
METCON – Grunt Work
10 rounds, in teams of 2:
70m farmer carry (2 x 70/53)
15 box jump-over (24/20)
15 abmat or 12 GHD sit-up
70m sled push (4/3)
Alternate rounds with your partner, performing 5 rounds each (one partner works while the other rests).
THURSDAY, SEP 9
SQUAT PROGRAM WEEK 4 – Back Squat 3×4
Back Squat
3×4 @ 75%
Warm up and perform 3 sets of 4 reps at 75% of your 1RM.
METCON
AMRAP 8:
12 pistol, alt leg
16 DB suitcase lunge (50/35)
For the suitcase lunges, hold a single DB at your side, switching sides as needed. Scale the pistols to a pistol modification, or sub with 20 air squats.
FRIDAY, SEP 10
STRENGTH
Strict Press
5×5
METCON
AMRAP 12:
2-4-6-8-10…(continue adding 2 reps each round)
Ring dips
Dual KB snatch (2 x 35/26)
10/8 cal assault bike, or 13/10 cal erg
The ring dips and KB snatch reps increase by 2 each round, but the calories stay the same.