(551) 427-5077

Tuesday – September 30

Part 1:

15 Minutes to find:

1 rep max clean (power or squat)

Part 2:

10-9-8-7-6-5-4-3-2-1

Toes to Bar

*20 Double Unders between sets

**Workout ends after the final rep of toes to bar

**12 Minute Cap

 

Monday – September 29

Part 1:

8 x 3 

Back Squat @75-95% of 2 Rep Max

Part 2:

8 x 3 

Shoulder Press @75-95% of 3 Rep Max

Part 3:

For Time:

Row 2,000 M

Saturday – September 27

In Teams of 2 (1 working/1 resting):

60-40-20

Box Jumps

Weighted Knee Raises (14/10)

Double Unders (or x2.5 singles)

Goblet Squats (53/35)

800 M Run (each team member runs 800 M)

Strict Press (45/35)

 

 

Friday – September 26

 

For Total Time:

20 Burpees

20 Hang Power Snatch (95/65)

Rest 2 Minutes

40 Sit Ups

40 Thrusters (95/65)

2 Minute Rest

40 Jumping Lunges

40 Power Cleans (95/65)

Rest 2 Minutes

20 Push Ups

20 Sumo Deadlift High Pulls (95/65)


*25 Minute Cap

 

 

Thursday – September 25

Part 1:

7×2

Shoulder Press

*All sets must be HIGHER than your benchmark 3 rep max

Part 2:

8 Min AMRAP

10 Pull Ups

15 KB Swings

30 Side to Sides

Part 3

5 Minutes

Max Weighted Plank Hold (25/15)

Rest 2 Minutes

50 Supermen

 

 

Wednesday – September 24

 

 

With a running clock:

From 0-6:

AMRAP 100 M Runs

*Run these in a shuttle sprint type fashion

 From 11-14

AMRAP Burpee Box Jump Overs (24/20)

From 17-20

AMRAP Double Unders

From 22-25

AMRAP Calorie Row

Tuesday – September 23

 

Part 1:

4-3-2-6-6-6

Back Squat

*Sets of 4-3-2 are heavier than your set of 6 from last week

*All sets of 6 will be the same weight as your 6 rep set from last week

Part 2:

For Time:

30 Wall Balls (20/14)

Then

21-15-9

Shoulder to Overhead (135/85)

Weighted Sit Ups (25/15)

Then 

30 Wall Balls (20/14)

*14 Minute Cap

 

 

Monday – September 22

 

Part 1:

4-4-3-3-2-2

Deadlift

*Clean hand positioning for first set at each rep count

*Reverse grip is allowed for second set of each rep count

 Part 2:

3 Rounds

30 Double Unders

15 Power Cleans (155/95)

10 Handstand Push Ups

 

 

 

Saturday – September 20

In teams of 2 (1 working/1 resting):

From 0-7

Run 200 M 

From 10-18

Max Wall Balls (20/14)

From 21+

50 KB Swings (53/35)

50 Weighted Sit Ups

50 Ring Push Ups

40 KB Swings

40 Weighted Sit Ups

40 Ring Push Ups

30 KB Swings

30 Weighted Sit Ups

30 Ring Push Ups

 

Friday – September 19

 

Part 1 

Core work warm up

2 Rounds (:30 on/:30 off)

L Hold (from pull up bar)

L hold (from rings)

Plank Hold

Part 2

Strict Press

5-4-3-5-4-3

Part 3

8 Minute AMRAP

Row 200 M

5 Push Press

25 Double Unders

5 Push Jerks

*Weight will be 60-65% of heaviest complete set from above