September 10

1. Back squat 3 sets of 4

2. 3 rnds
    7 dl 345/225
    7 burpee with lateral jump over bar
    rest 5 min
    3 rnds
    12 front squat 165/110
    12 chest to bar
    rest 5 min
    3 rnds
    7 hang power snatch 135/95
    7 jump over box (its ok to land on box and then over) 30/24

3. 2 arm 10 db curls then right into 10 db strict press 45/25s then plank on left side for 1 min. No rest, do the db sequence again and then plank on right side. No rest, db sequence again then regular plank for 2 min.

September 8

1. 3 rnds for time
    8 power snatch 135/95
    8 hops 30/24 inch
    rest 10 min
    row 2k
    run 2 mile

September 7

1. DL 3 sets of 6

2. 100 regular push ups
    90 double unders
    80 air squat and jump to touch object 6 inches above reach
    70 toes to bar
    60 walking lunge steps
    50 chest to bar
    40 dumbell deadlifts 45s/25s
    30 burpees
    20 pistols
    10 shoulder to overhead 205/135


   

September 6

1. 5 min find 1 rep max push press

2. 3 sets of 6 front squat

3. 10 burpee box hops 24/20
    10 muscle ups
    rest 3 min
    x3

4. 3 rnds
    30 double unders
    10 ohs 135/95
    then right into
    3 rnds
    10 hspu on thin 45s with abmat in middle
    50 foot powler push (make it heavy depending what surface) Guys use three 45 lbs plates and one 15 lb plate on each post. I did that on asphalt outside spc and it was perfect weight, 380 lbs. Two 45s on each post should be good weight for girls. Of course, scale as needed.

5. Sprint 50 yards rest 30 sec x10. Start each sprint with a timer or anything that will make a noise when its time to go. Do not watch the clock run down, this is a drill for reaction speed, so get set and accelerate when the noise goes off.

September 5

1. split jerk 5 sets of 1 at a weight where you can keep form good.

2. bench press 3 sets of 6

3. 21 kb swings 70/55 lbs
    21 dips
    rest 60 sec
    15 swings 80/ 55 lbs
    15 dips
    rest 60 sec
    9 swings 100/70 lbs
    9 dips

4. 4 rnds for time
    10 db thrusters 70/45s
     run 200 meters

5. row 500m rest 90 sec, row 400m rest 90 sec, row 300m rest 90 sec, row 200m rest 90 sec, row 100m 

September 4

1. Snatch 90-95% 5 sets of 1

2. Back Squat 3 sets of 6

3. 5-4-3-2-1 for time
    power snatch 185/120 can be a sqt snatch if needed
    wall climbs
    power clean 235/155
    muscle ups

4. 50-40-30-20-10
    sit ups (feet anchored under dbs) put a cone behind your head and one just past the dbs. You must touch both cones to be a good rep.
    double unders

5. 20 yard shuttle sprints. 2 cones 20 yards apart, sprint and touch for a total of 5 touches. Rest 1 min x10.

September 1 or 2

Swim about 800 meters, run 5 miles.
If you can kayak somewhere then throw that in after the swim before the run. Whatever distance you want.