(551) 427-5077

Saturday – September 30

In Teams of 2 (1 working/1 resting)

25 Minute AMRAP

200 M Run

10/8 Cal Row

10 Push Press (95/65)

10 KB Swings

10 Sit Ups

*One partner must do all the reps of one movement by his/herself, thus movements will be switched each round

Friday – September 29

20 Rounds 

4 Hang Snatches (95/65)

4 Burpee Box Jump Overs (24/20)

*30 Minute Cap

*Snatces can be subbed with 8 DB snatches (4 per arm)

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*You have 3 options on the snatches, you MUST choose 1 prior to the workout and stick to it

Option 1: 4 Power Snatches

Option 2: 2 Power/2 Squat Snatches

Option 3: 4 Squat Snatches

Thursday – September 28

Part 1:

6 Sets

3 Front Squats + 1 Split Jerk

*Start at 70% of 1 RM Clean and Jerk

Part 2:

10 Minute AMRAP

20 Wall Balls (20/14)

10 Pull Ups

Wednesday – September 27

For Time:

50-40-30-20-10

Double Unders

Alternating Lunges

KB Swings (53/35)

*Every 4 minutes, run 400 M including the beginning of the workout.  

*32 Minute Cap

Tuesday – September 26

Part 1:

4 x 4 

Bench Press

2 x 15

Bench Press

Part 2:

3 Rounds

5 Deadlifts (225/155)

10 Burpees over Bar

right in to

3 Rounds

5 Deadlifts (225/155)

10 Wall Balls (20/14)

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8:15 PM Olympic Lifting 

A) 2 Clean Lift Off + Clean to 90-95%

B) Front Squat 5 x 1 @ 105% of 1 RM Clean

Monday – September 25

Part 1:

4 Rounds

200 M Run

15 Sit Ups

15 Toes to Bar

*15 Minute Cap

Part 2:

15 Minutes to work up to a heavy:

1 Push Press + 1 Push Jerk + 1 Split Jerk

Friday – September 22

"Incredible Hulk"

20 Minute AMRAP

5 Deadlifts 

5 Hang Power Cleans 

5 Front Squats

5 Push Press

5 Back Squats 

RX: 115/75

Thursday – September 21

Part 1:

3 x 15

Bench Press

*At or above you heaviest set from Monday.

Part 2:

2 Rounds for time:

1,000 M Run

50 Sit Ups

40 Alternating Lunges

30 KB Swings

20 Push Ups

Wednesday – September 20

1 Minute Max Rep Wall Balls

1 Minute Max Rep Toes to Bar

1 Minute Max Rep Burpees

3 Minute Rest

1 Minute Max Rep Toes to Bar

1 Minute Max Rep Wall Balls 

1 Minute Max Rep Burpees 

3 Minute Rest

1 Minute Max Rep Wall Balls

1 Minute Max Rep Toes to Bar

1 Minute Max Cal Row/Bike

3 Minute Rest

1 Minute Max Rep Toes to Bar

1 Minute Max Rep Wall Balls

1 Minute Max Rep Max Cal Row/Bike

*Record total reps of each round

Tuesday – September 19

Part 1:

10 Minute Alternating EMOM

Odd Minutes: Handstand Push Ups OR Ring Dips OR Strict Press

Even Minutes: Strict Pull Ups OR Barbell Row OR Ring Row

*Athlete chooses rep/time range, try to not work for more than 30 seconds per minute

Part 2:

For Time:

800 M Run

30 Power Snatches (95/65)

100 Double Unders

30 Overhead Squats (95/65)

*18 Minute Cap

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8:15 PM Olympic Lifting

A) Front Rack Bulgarian Split Squat x 8/8 20×1

B) Clean + Front Squat Doubles to 85%