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Monday – October 1

Part 1:


4 Handstand Push Ups

8 Deadlifts (225/155)

24 Double Unders

3 Minutes Rest


4 Deadlifts (225/155)

8 Handstand Push Ups

12 Box Jumps (24/20)

Part 2:

3 Sets

Max unbroken Supermen

Max unbroken Hollow Rocks

1 Minute Rest


*Today brings a classic mix of movements that tests both skill and conditioning.  This is a good day to work on EITHER handstand pushups or double unders.  After a workout is a great time to focus on supermen and hollow holds – learn your positioning!!

Friday – September 28

2 Rounds

50 Wall Balls

40 DB Snatch (choose weight)

30 Toes to Bar

20 Clean and Jerks (115/75)

10 Bar Muscle Ups (Scale = 20 Chest to Bar Pull Ups)

*Every 6 Minutes, run 400 M

*30 Minute Cap


Suggestion.  Pick a realistic/conservative approach for each movement and make yourself stick to it.  Sets of 5?  Singles?  20 seconds of max effort work with 20 seconds of complete rest?  Whatever you want.  But if you try to wing this, the complexity of this workout is going to beat you ups mentally.

Thursday – September 27


6 Strict Pull Ups

10 Russian KB Swings (53/35)

20 Barbell Lunges (95/65)

40 Double Unders

*Bar can be held in front rack or back rack or overhead


The glaring challenge of this workout initially looks like the lunges.  But don’t overlook just how tired your arms and legs will be on the double unders.  Remember, it usually isn’t a “try harder” situation, but instead be more aware of using hands/wrists only to spin that rope and accurate jumps!  

Wednesday – September 26

3 Rounds

3 Minutes 

200 M Run

12 Handstand Push Ups

Max Rep Push Ups

2 Minutes Rest

200 M Run

200/150 M Row

Max Rep Push Ups

2 Minutes Rest

*Record total Push Ups


Olympic Lifting – 815pm

Clean doubles to 90%


As we continue to build up our upper body stamina, try to get to the push ups with 45+ seconds each round and put all of the focus on quality reps from start to finish.  And one thing we keep pushing in to the programming, URGENCY to get to your next movement.  

Tuesday – September 25

Part 1:

For Time:

20 Burpees

40 Weighted Step Ups (25/15)

20 Burpee Box Jump Overs

*9 Minute Cap

Part 2:

3 Sets

1 Power Clean + 1 Hang Power Clean + 1 Front Squat


3 Sets

1 Power Clean + 1 Hang Squat Clean


3 Sets

2 Squat Cleans (singles within 10 seconds of each other)


3 Sets

1 Rep Max Squat Clean


For those that are lifting Saturday at the Bison Lifts for Cancer event, this can be your primer!  Work your way up to a safe 1 rep max and put some extra focus on the mechanics early so they are second nature at the end.

Monday – September 24

90 Double Unders



Wall Balls

Pull Ups


90 Double Unders



Wall Balls

Toes to Bar


90 Double Unders

*24 Minute Cap


Olympic Lifting (815pm)

A) Power clean + push jerk + split jerk to 70%

B) Front squat + jerk to 90% max front squat


Bison Benchmark work!  Understand your capacity on all movements and see if you can push the envelope just a little bit.  Maybe it’s bigger sets of wall balls or shorter breaks on the rig.  Choose something to really attack today and go for it.

Saturday – September 22

In Teams of 2 (1 working / 1 resting)

From 0:00-3:00 

Max Rep Burpee Box Jumps

From 5:00 – 8:00

Max Rep Power Snatch (95/65)

From 10:00-13:00

Max Rep Wall Balls

From 15:00-30:00 (AMRAP 15)

200 M Run (together)

9 Burpee Box Jumps

15 Power Snatches (95/65)

21 Wall Balls

*Record total combine BBJ / Power Snatch / Wall Balls.  And record total rounds.  (Example: 245 reps / 5 + 2)

Friday – September 21

Part 1:

12 Minutes to work up to heavy:

Clean OR Clean & Jerk

Part 2:

15 Squat Cleans (155/95)

2 Bar Muscle Ups


12 Squat Cleans

4 Bar Muscle Ups


9 Squat Cleans

6 Bar Muscle Ups


6 Squat Cleans

8 Bar Muscle Ups


3 Squat Cleans

10 Bar Muscle Ups


*20 Minute Cap

*Scale for Muscle Ups = 2x Chest to Bar Pull Ups


*Get past your WOD weight in Part 1 so you are primed for an intense start to the workout on the barbell.  The barbell in Part 2 should be light to moderate so that you can focus on the bar muscle ups, consistent with our gymnastics theme.