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Mon 9.2.19 – Sat 9.7.19

Partner AMRAP in 30 minutes of:
5 DL 275/185
13 Push-ups
9 Box jumps, 24/20
BEN’s twist – Run 400 meters after every Round!
Alternate after every exercise and then run the 400 meters together

Power, EMOM, 3RDS, 9 min
Min 1: 15 Banded Kneeling Crunch
Min 2: 8 DB Pump and Deficit Push Ups
Min 3: 10 each Weighted lateral step hop overs
Strength, 10 min, Ladder
1-2-3… Strict Pull Up
1-2-3…Strict Ring Dip
AMRAP
2 Min on, 2 Min off
5 Rounds
Pick up where you left off
7 Bench Presses (135/85)
7 DB hang cleans (50s/35s)
14 DB Front Rack lunges (1 for 1)

Partner Chipper, 40 min cap, For Time
Run 12 laps (split up how you wish) (2400 meter row)
then
6 rounds of
6 Burpee Box Jumps (24/20)
15 KBS (70/50)
1 Rope Climb
*alt ever exercise
then
8 laps (indoor mod: 1600 meter row)
then
4 rounds of
6 Burpee Box Jumps (24/20)
15 KBS (70/50)
1 Rope Climb
then
4 laps (indoor mod: 800 meter row)
then
2 rounds of
6 Burpee Box Jumps (24/20)
15 KBS (70/50)
1 Rope Climb
*alt ever exercise

Back Squats
15 @ 40%
12 @ 50%
9 @ 60%
6 @ 70%
3 @ 80%
Every 2 min 30 sec
WOD, 24 min
3 Min AMAP of
Row/Bike Cal
3 Min AMRAP of
10 Kip Swings
10 HSPU
3 Min AMAP
Bike/Row
3 Min AMRAP of (pick up where you left off)
10 Kip Swings
10 HSPU
1 more time through
3 scores – All the row cals, all the bike cals, the AMRAP score

Power, rest 30sec after each exercise
12 min cap
25 each of Banded Running in place
10 Kneeling Wall Balls (9’/8′)
15 Banded straight arm pulldown
Strength EMOM
Snatch, 10×1
Either use % or build-up for a 1RM
WOD, 7RFT, 15 min cap 
35 Jump Ropes
9 KB SDHP (70/50)
6 OHS (135/95)

#IFCanYouMakeItMonthPart1 (Sept)
As many Calories As possible…(if you can make it)
In 4 minutes, complete the following:
1 Lap (around spray paint) (indoor Mod: 200 Meter Row or 13 Cal Bike)
16 Walking Lunges – Holding 2DB/KB (50s/35s) (hold wherever you wish)
10 Burpees
With the remaining time in the 4 minutes, complete
as many SEMI SQUAT CLEANS (135/95) as possible
KEEP A RUNNING total of your cleans every round
1 min rest after each round
6 rounds total
Once the 4 minutes are up, start back from the top with a fresh new 4 minutes
ONCE YOU HIT 75 CLEANS, MOVE ON TO THE ROWER
if all the rowers are taken, use the bike
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