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Saturday – September 19

In Teams of 2 (1 working / 1 resting)


Person 1: 200 M Run (Time keeper)

Person 2: Max Cal Row

*Record total cals

*You will have the option to do this outside


Rest 5 Minutes



8 Toes to Bar

6 Hang Squat Cleans (95/65)

4 Thrusters (95/65)

*I go, you go style


Since we are recording the cals, we want the rowing to be on the aggressive side while the running should be done at more of a recovery pace. The inside workout will get grippy, but the challenge of the day will be unbroken barbell work every time you’re up.

Friday – September 18


8 Deadlifts

24 Double Unders

6 Strict Handstand Push Ups

24 Double Unders

4 Hang Power Cleans

24 Double Unders

2 Clean and Jerks

24 Double Unders

*Rest 2 minutes

*Add weight to the barbell every 1-2 rounds

*Choose weights. Try to get all Hang Cleans done unbroken. This should be open the heavier side.


Let’s keep this more strength based. The jump rope will challenge the conditioning enough. Try to keep a smooth but aggressive pace, knowing you get 2 minutes of rest after every round.

Thursday – September 17


2 Rounds

3 Minute Stations / 1 Minute Transitions

Station 1:


10/8 Cal Row 

10 DB Bench Press 

Station 2:


500 M Run 

Station 3:


100 M KB Overhead Carry (50 M Right / 50 M Left)

100 M KB Front Rack Carry (50 M Right / 50 M Left)

100 M KB Farmer Carry (50 M Right / 50 M Left)



3 Minutes of work where we want constant movement before you get to rest for 1 minute as you rotate. The challenge is to keep the intensity high from start to finish, earn that rest!

Wednesday – September 16

“Strict Cindy”


5 Strict Pull Ups

10 Push Ups

15 Air Squats

*If you want more strength work and less volume, wear a vest.


We want to do a few more strict pull up sessions before we re-introduce the kip. This one will be less about heart rate and more about your upper body strength / capacity. Be crisp with the movement and don’t push the pace early, this one always feels longer than 20 minutes.

Tuesday – September 15

Part 1:


Wall Balls 


Part 2:

Every 2:00 for 6 Sets 


Pause Front Squat (3 second pause at bottom)


Part 1 can be quick enough to try and push through the mask discomfort before you realize how hard you’re breathing. Get after it. Then you have the rest of class to lift. This will be a long time under a load in a front rack position. This should not have a max-feel to it.

Monday – September 14

Part 1: 

3 Sets (not for time)

10 Tempo Bent Over Barbell Row (X321)

7 Seated Press (R) 

7 Seated Press (L)

20 Weighted Hollow Rocks 

Part 2: 

Every 1:30 for 3 Sets 

3 Push Press + 1 Split Jerk 

Every 1:30 for 3 Sets 

2 Push Press + 1 Split Jerk 

Every 1:30 for 3 Sets 

1 Push Press + 1 Split Jerk

Every 2:00  for 3 Sets

Max Unbroken Strict Press (30-40%) of final weight 


A lot of strength work in a short amount of time. Make sure your overhead position and lockout is the same across multiple movements and loads! Move well, then move heavy.

Saturday – September 12

In Teams of 2 (1 working / 1 resting)


7 Toes to Bar

7 Wall Balls

7 Burpees

7 Overhead Squats (75/55)

*Entire workout is I go, you go (entire round)

*Add weight every 4 rounds (2 each) to OHS if desired


We are looking at rounds taking 1:00-1:30 each at the beginning. Can you two hold that pace? Be smart and cautious with the overhead squats. This is NOT a movement where pushing the weight is smart unless you are sure you have the prerequisite mobility/stability/flexibility.

Friday – September 11

Part 1:

Every 2:00 for 5 Sets

2 Tempo Squats (2 seconds down / 2 second pause)

Every 2:00 for 5 Sets

3 Back Squats

*Ideally, this is done at or above your heaviest set of 5 from last week

Part 2:

19 Burpees

2,001 M Row or Run (athlete choice)

*This will be in memory of the 19 year anniversary of 9/11//2001. We will not be recording your time.


Week 2 of our Back Squats. We will transition to Front Squats next week before coming back here to start our pursuit of heavy doubles. Part 2 will be in memory and dedication to one of the most historic dates of our lives. Never forget those that are permanently impacted by 9/11.

Thursday – September 10

5 Rounds

8 Deadlifts

6 Hang Power Cleans

4 Strict Handstand Push Ups

4 Strict Pull Ups

Rest 1 Minute (after each round)


5 Rounds

6 Deadlifts

4 Hang Power Cleans

2 Strict Handstand Push Ups

2 Strict Pull Ups

Rest 1 minute (after each round)

*Strict 25 Minute Cap

*Choose your weight, add as you go if you want


While this workout will have more of strength feel to it, you still need to move with some urgency. We want you to get all 10 rounds in, therefore your rounds need to average under 1:30. Piece together what that means and add weight as you go with the goal of unbroken hang cleans. Lastly, if these gymnastic movements are easy for you, add weight and/or extra range of motion.

Wednesday – September 9

Every 5:00 for 6 Sets

200/160 M Row

10 Burpee Box Jump Overs

200/160 M Row


The goal here is NOT “how fast can you go?” The goal is a consistent set of splits. Try to find the little details that make the difference in a workout like this.