(551) 427-5077

Saturday – October 1

In Teams of 2 (1 working/1 resting)

"Fran"

21-15-9

Thrusters (95/65)

Pull Ups

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

"Karen"

150 Wall Balls

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

"Fran"

Thrusters (95/65)

Pull Ups

*35 Minute Cap

Friday – September 30

21 Minute Alternating EMOM (7 rounds of each)

Minute 1 – 30 Seconds Max Rep Hang Power Clean (105/70)

Minute 2 – 30 Seconds Max Rep Handstand Push Ups

Minute 3 – 30 Seconds Max Rep Double Unders

*Record total reps of all three movements individually

Wednesday – September 28

12 Minute AMRAP

30 Air Squats

20 Push Ups

10 Wall Balls

200 M Run

4 Minute Rest

12 Minute AMRAP

30 Sit Ups

20 Lunges

10 Burpees

200 M Row

Tuesday – September 27

Part 1:

12 Minutes to Find:

5 Rep Max Hang Power Snatch 

Part 2:

"Randy"

For Time:

75 Power Snatches (75/55)

Part 3: (Optional)

Compile 2-3 Minutes:

L-Sit

Monday – September 26

Part 1:

"Death By"

Toes to Bar (Increasing by 2's)

*10 Minute Cap (110 reps)

*Once you are knocked out, complete the death by with Sit Ups or Leg Raises.

Part 2:

"Nancy"

5 Rounds

400 M Run

15 Overhead Squats (95/65)

*20 Minute Cap

Saturday – September 24

In Teams of 2 (1 working/1 resting)

50-40-30-20-10

Burpees

Sit Ups

KB Swings (53/35)

Front Squats (95/65)

Lateral Bar Hops

*35 Minute Cap

Friday – September 23

4 Rounds

4 Minutes on/2 Minutes off

20 Double Unders

10 Hang Power Cleans (95/65)

5 Handstand Push Ups

*Pick up each round where you left off.  Your score is total rounds combined.

*Scaling options for those that do not want to do handstand push ups are 5 Push Press with the same bar OR 10 Push Ups

Thursday- September 22

"Fight Gone Bad"

1 Minute Stations for Max Total Reps

Wall Balls

Sumo Deadlift High Pull (75/55)

Box Jumps (20)

Push Press (75/55)

Calorie Row

Rest

*Your score is sum of all reps, all movements, all three rounds combined