(551) 427-5077

Wednesday – September 21

For Time:

Run 1,000 M

27 Push Ups

27 Toes to Bar

Run 800 M

21 Push Ups

21 Toes to Bar

Run 400 M

15 Push Ups

15 Toes to Bar

Run 200 M

9 Push Ups

9 Toes to Bar

*35 Minute Cap

Tuesday – September 20

Part 1:

15-20 Minutes to Find Heaviest:

1 Front Squat + 1 Split Jerk

Part 2:

For Time:

30 Squat Clean and Jerks (155/95)

*Squat Clean Thrusters are allowed

*Scaling Percentages shouls range from 55-65% of Part 1

Monday – September 19

Part 1:

5 Rounds

21 Double Unders

15 Wall Balls (20/14)

9 Deadlifts (185/115)

3 Muscle Ups OR 6 Chest to Bar Pull Ups

Part 2: (Not recording)

3 Sets

Max Rep Push Ups

Rest 2 Minutes between sets

Saturday – September 17

In Teams of 2 (1 working/1 resting)

From 0:00 – 10:00 (AMRAP 10)

20 Sumo Deadlift High Pull (75/55)

20 Push Ups 

20/15 Calorie Row 

20 Push Press (75/55)

20 Bar Hops

From 13:00-21:00 (AMRAP 9)

16 Sumo Deadlift High Pull (75/55)

16 Push Ups

16/12 Calorie Row

16 Push Press (75/55)

16 Bar Hops

From 24:00-32:00 (AMRAP 8)

12 Sumo Deadlift High Pull (75/55)

12 Push Ups

12/8 Calorie Row

12 Push Press (75/55)

12 Bar Hops

Friday – September 16

25 Minute Rep Ladder (Increasing by 2's)

Handstand Push Ups

Pull Ups OR Muscle Ups 

Hang Squat Cleans (155/95)

*400 M Run after each set of Cleans

*If you choose Muscle Ups, they increase by 1 rep each round

Thursday – September 15

Part 1:

16 Minute AMRAP

8 Back Rack Lunges (95/65)

4 Burpees

8 KB Swings (53/35)

4 Burpees

*If your shoulders are smoked, do Russian KB Swings 

Part 2: (Optional)

Compile 3 Minutes of:

L-Sit OR L-Hold

Wednesday – September 14

2 Rounds 

2 Minutes to complete:

200 M Run

Max Rep Toes to Bar

2 Minute Rest

2 Minutes to Complete:

200 M run

Max Rep Sit Ups

2 Minute Rest

2 Minutes to Complete:

200 M Run

Max Cal Row

2 Minute Rest

*Record Total reps of each movement AND Total reps overall

Tuesday – September 13

Part 1:

For Time:

30 Wall Balls (20/14)

20 Double Unders

20 Strict Press (95/65)

25 Double Unders

25 Push Press (95/65)

30 Double Unders

30 Push Jerks (95/65)

30 Wall Balls (20/14)

*12 Minute Cap

Part 2:

5 x 2 

Back Squat

Part 3:

4 Sets

2 Front Squats + 1 Split Jerk

Monday – September 12

Part 1:

12 Minutes to Find:

4 Rep Max Hang Power Snatch

Part 2:

3 Rounds

400 M Run

10 Power Snatch (95/65)

10 Overhead Squats (95/65)

*13 Minute Cap