Programming September 3rd - September 9th

Monday - September 3rd

“Hotshots 19”

6 Sets for Time:

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull-ups 

400m Run


Tuesday - September 4th


For Time:

Double Unders s(100) f(50)

100/75 Cal Row 

Double Unders s(100) f(50)

100/75 Cal AB

Double Unders s(100) f(50)


Wednesday - September 5th

In 10 Minutes work to a heavy:

1 Rep Split Jerk from Rack


“12 is the new 10”

10 Sets - 1 Minute AMRAP

12 Wall Balls s(30/20) f(20/14)

Max Burpees to plate in time remaining…

***rest 1 minute b/t sets***


Thursday - September 6th

1000m Max Effort Ski Test


“Accessory Work Regatta” 

5 Sets NFT

25ft Monster Walk

20 Bottoms Up Presses 

15 Banded Twists 



Friday - September 7th

“Golden Tee”

For Time:


DB Snatch s(50/35) f(35/20)

AB Cals

***after each set complete 20 GHD Situps f(25 anchored abmats)***

***ends with situps***


Saturday - September 8th


5 Sets For Time:

300m Run

15 Pushups

25 Air Squats

100m Lunge 

15 Burpees 

***sport. Vest.***


***TRACK day would be best here for this one!****


Sunday - September 9th

Get Outside and be Rad.