Tuesday

Back Squat 5-5-5-5-5 
Front Squat 3-3-3-3-3 

Battling Lyles the showman athletics needs

Noah Lyles, 26, of Florida earned the title of world's fastest human by taking gold in the 100 meters at the World Athletics Championships in Budapest, Hungary, with a personal best 9.83 seconds.

Monday

AMRAP in 20min: 

 5 Push Jerks, left arm
 5 Push Jerks, right arm
 10 Push-UPs
 15cal ROW 

Friday

 Parking Garage Stairs 

 45 minutes 

 9/11 Towers Event Prep

The Survivors' Staircase was the last visible remaining original structure above ground level at the World Trade Center site. During the September 11 attacks, the stairs served as an escape route for hundreds of evacuees.

Thursday

BENCH Program

    then…

3 Rounds (Not for TIME)

 10 GHD Situps 

 40 Double Unders

Wednesday

AMRAP in 13min of:

10 Wallballs   

10cal ROW

20 Double Unders

15 Wallballs    

15 calorie Row

40 Double Unders

After each Round, add 5 Wallballs, 5cal ROW & 20 Double Unders 

Tuesday

For TIME:
21-15-9
Deadlifts (225/155)
9-7-5
Wall-Walks

 

Monday

For TIME:
30 Bodyweight Back Squats
1,000m row