Week of 9/1/19-9/7/19

Monday:
Stateline’s 12 Days of Fitness!
1 – Snatch (135/95)
2 – Strict HSPU
3 – Muscle Ups
4 – Front Squats (135/95)
5 – Shoulder to Overhead (135/95)
6 – Burpees
7 – Toes to Bar
8 – Wall Ball Shots (20/14)
9 – KBS (53/35)
10 – KB Goblet Box Stepups (53/35) (24/20)
11 – Row Calories
12 – Power Cleans (135/95)

Tuesday:
Part 1:
30-20-10
– Echo Bike Cals
– Toes to Bar
*10 minute cap*
Part 2:
15-10-5
– Burpees to a Plate
– Overhead Squats (95/65) (scale up: 135/95)
*10 minute cap*

Wednesday:
4 sets:
– Run 400 meters
– 15 Pullups (scale up: Chest to Bar Pullups)
– 15 KBS (70/53)
*rest 3 minutes*

Thursday:
– 20 Turkish Getups

+

EMOM 18
Min 1) 50′ KB Front Rack Carry
Min 2) :30 Hollow Hold
Min 3) 10 DB Power Cleans (50/35)

Friday:
Open WOD 11.2
Complete as many rounds and reps as possible in 15 minutes of:
– 9 Deadlifts (155lbs / 100lbs)
– 12 Push-ups
– 15 Box jumps (24″/20″)

Saturday:
3 Rounds for Time:
– 400 meter Run
– 7 Unbroken* Bear Complexes (135/95 lb)
* Burpee penalty for each drop of the barbell (3 Burpees for the 1st; 4 Burpees for the 2nd;
7 Burpees for each subsequent drop)
*1 Bear Complex=1 power clean, 1 front squat, 1 push press, 1 back squat, and 1 push press

Sunday:
CLOSED

Enjoy Your Weekend!