Week of 16-20 Sep

Monday:

10 Minutes of Deadlift form work

5x3 @BWT, if you start rounding your back lower the weight or stop

Followed by:

1 mile run
Rest 90 seconds
2K row
Rest 90 Seconds
1 mile run

(we may have to alter this depending on personnel and time)

 Tuesday:

6 Rounds

10 Thrusters  95/65
10 Pull-ups

 Wednesday:

12 MIN AMRAP

12 TTB
12 Burpees

Followed by:

5x400M Sprints (2.5 laps upstairs) rest one minutes between rounds.

 Thursday:

“Chesticles”

5 RFT
5 Bench @BWT+
10 Dips
15 Push-ups

 Friday:

“Nordic Throwdown 13.2”  18 Minutes of Hell with a 2 minute bonus if you survive

Every Minute, On the Minute, for 6 minutes:
6/5 Pull-ups
3 Lateral burpees over bar
3 Clean and Jerk (135/95)

EMOM, 6 minutes:
6/5 Chin Over Vertical Plane Pull-ups
3 Lateral burpees over bar
2 Clean and Jerk (165/115)

EMOM, 6 minutes:
6/5 Chest to bar Pull-ups
3 Lateral burpees over bar
1 Clean and Jerk (195/135)

AMRAP 2 minutes: Clean and Jerk with 195/135.

You have to complete the prescribed work within each minute in order to move on.

(Score is total reps completed within time limits)

Here is a breakdown of how the workout will be.