Week of 9/9/24 - 9/13/24
Monday - 9/9/24
Deadlift:
1-1-1-1-1-1-1 | Increasing
8 Minute Distance Trial:
Bike (meters)
Score = Total Distance (meters)
Tuesday - 9/10/24
21 Minute AMRAP*
10 Toes to Bar
10 Burpee Box Jump Overs (24/20”)
*400m Run at Start and every 7 minutes
Score = Total Rounds + Reps
Wednesday - 9/11/24
"9/11"
For Time
11 Thrusters (95/65 lbs)
11 Sit-ups
Cash-out:
2,001m Row
Score = Total Time
Rx1 = 75/55 lbs
Rx3 = 115/75 lbs
Thursday - 9/12/24
5 Rounds - 1 Minute Stations | 30” Rest:
Shuttle Run (20’)
Double DB Suitcase Rev. Lunge (50/35 lbs)
Push-ups
Score = Total Reps
Friday - 9/13/24
10 Rounds - For Time:
200m Run
100m Ski
20 Double Unders
Score = Total Time
