Monday
Week 9
22 Minutes
5 Zombies @ 50 - 60 - 70 - 78%
Optional Front Squat Single by Feel
@ 83-87-91%
Breathe Hard
AMRAP 8
8 Alternating Pistol Squats
8 Ring Dips
Scaled
8 High Box Step Ups
8 Hand Release Pushups
Tuesday
EMOM 35
M1) 12 Chest to Bar Pullups
M2) 10/8 Cal Bike
M3) 25-50' HS Walk
M4) 15/12 Cal Row
M5) :40 Hollow Hold
Scaled
M1) 12 Chest to Ring Rows
M2) :45 Bike
M3) 3-5 Wall Walks
M4) :45 Row
M5) :40 Hollow Hold
Wednesday
Block Clean Work - 17 Minutes
Block Power Cleans + Block Clean
Breathe Hard
Teams of 2 Relay Style
21-15-9
Overhead Squats 95/65 lbs
Toes to Bar
12:00 Cap
Thursday
Functional Bodybuilding
Lift Heavy - 3RM Bench Press - 12 Minutes
SWOLEMOM 16
M1) 20 Alternating DB Bench Press
M2) 15 Plate Zombie Situps
M3) 10 Pendlay Rows
M4) :40 L Pulses
Breathe Hard
Every 2:00 for 40:00
A) 30/24 Cal Row
B) 20 Burpee Plate Hops
C) 20/16 Cal Bike
D) 100 Dubz
Friday
Lift Heavy - Compare to 8.27.21
4RM Sumo Deadlift - TNG - 12 Minutes
Breathe Hard
Teams of 2
12 Minute Amrap
8 D Ball over shoulder 150/100 lbs
24 Ring Dips
Saturday
Bar Nate
20 Minute AMRAP
2 Bar Muscleups
4 HSPU
8 American Swings 24/16kg
Buyout
1 Minute Max Effort Assault Bike
Sunday
Recovery AMRAP 32
Row 1000m
10 Alternating Cartwheels
20 Cossack Squats
30 Hollow Rocks
40/32 Cal Bike
50 Double Unders