A)8min AMRAP
3x Cal Ski
10 Weighted 90deg Step Ups
B)Every 1:30/9 Sets (link all reps)
2 Hang PWR Clean
2 PWR Clean
2 Push Jerk
C)8min AMRAP
3x Cal Bike
2 Rope Climbs
Monday September 30th 2019
A)E2M/6R
HSPU
DBL Unders
B)6min EMOM
Bar MU/Kipping Pull Ups
C)6min EMOM
5 Front Squats Via Clean @ 75%
D)6min EMOM
7 DL @ same wt
HSPU
DBL Unders
B)6min EMOM
Bar MU/Kipping Pull Ups
C)6min EMOM
5 Front Squats Via Clean @ 75%
D)6min EMOM
7 DL @ same wt
Friday September 27th 2019
For Time:
100 Wall Balls
50 Cal Bike
100 Americanos
50 Thrusters
100 DBL Unders
50 Pull Ups
100 Cal Row
100 Wall Balls
50 Cal Bike
100 Americanos
50 Thrusters
100 DBL Unders
50 Pull Ups
100 Cal Row
Thursday September 26th 2019
A)24min EMOM
T2B
6 DL
Burpees
B)E1:30/7R
6 BB SLDL (build to heavy wt)
C)4 Sets
10/sd DB External Shoulder Rotations
T2B
6 DL
Burpees
B)E1:30/7R
6 BB SLDL (build to heavy wt)
C)4 Sets
10/sd DB External Shoulder Rotations
Tuesday September 24th 2019
A)E2M/6R
3 Standing BB Shoulder Press
Alt With
6 GHD HC
B)15min AMRAP
3 Bar Muscle Ups/Kipping Pull Ups
6 KB Americanos
12 Cal Bike
3 Standing BB Shoulder Press
Alt With
6 GHD HC
B)15min AMRAP
3 Bar Muscle Ups/Kipping Pull Ups
6 KB Americanos
12 Cal Bike
Monday September 23rd 2019
A)Every 1:30/9 Sets
2 Hang Squat Clean
2 Front Squat
2 Push Jerk
B)Every 3min/5 Sets
HSPU
2 Rope Climbs (dont touch ground)
20 Walking Lunges
C)E2M/5R
10 Cal Row
10 Clapping Push Ups
2 Hang Squat Clean
2 Front Squat
2 Push Jerk
B)Every 3min/5 Sets
HSPU
2 Rope Climbs (dont touch ground)
20 Walking Lunges
C)E2M/5R
10 Cal Row
10 Clapping Push Ups
Friday September 20th 2019
For Time:
44 Wall Balls
44 KB Americano's
44 Push Ups
44 Pull Ups
44 Cal Bike
2RNDS
44 Wall Balls
44 KB Americano's
44 Push Ups
44 Pull Ups
44 Cal Bike
2RNDS
Thursday September 19th 2019
A)E2M/6R
1-4 Atlas Stone Lifts
B)E2M/6R
8/sd Split Squats
C)E1:15/6R
16 Prone DB Drag
Alt With
50'/arm Single Arm Farmer Carry
1-4 Atlas Stone Lifts
B)E2M/6R
8/sd Split Squats
C)E1:15/6R
16 Prone DB Drag
Alt With
50'/arm Single Arm Farmer Carry
Wednesday September 18th 2019
A)E2M/8R
5 BB DL
B)E2M/5R
HSPU
50 DBL Unders
B)E1:15/6R (build to a heavy wt)
8 Incline BB Chest Press
Alt With
8/sd RB Prone Rev Flys
5 BB DL
B)E2M/5R
HSPU
50 DBL Unders
B)E1:15/6R (build to a heavy wt)
8 Incline BB Chest Press
Alt With
8/sd RB Prone Rev Flys
Tuesday September 17th 2019
A)E2M/8R
1 PWR Clean
5 Hang PWR Cleans
1 Split Jerk.
B)12min EMOM
30sec Bike Sprint
10 Ring Rows
C)E2M/6R
50' Rope Pull
50' Sled Push
1 PWR Clean
5 Hang PWR Cleans
1 Split Jerk.
B)12min EMOM
30sec Bike Sprint
10 Ring Rows
C)E2M/6R
50' Rope Pull
50' Sled Push
Monday September 16th 2019
A)E1:30/7R
10 Front Squats
10 Front Squats
Alt With
Dips
B)E1:30/7R
5 GHD HC
Dips
B)E1:30/7R
5 GHD HC
Alt With
10 T2B
C)E2:30/5R
10/sd Walking Lunges
10 T2B
C)E2:30/5R
10/sd Walking Lunges
Friday September 13th 2019
A)48min Constant Work
3min Bike
2 RNDS
30 Air Squats
Bar Muscle Ups/Kipping Pull Ups
3min Row
2 RNDS
7 Devil Presses
1 Rope Climb
3min Bike
2 RNDS
30 Air Squats
Bar Muscle Ups/Kipping Pull Ups
3min Row
2 RNDS
7 Devil Presses
1 Rope Climb
Thursday September 12th 2019
A)E1:15/9R
1 Clean and Jerk
B)E2M/6R
1-4 Atlas Stone Lifts
6/sd KB Swing Snatch
C)3000m Row
1 Clean and Jerk
B)E2M/6R
1-4 Atlas Stone Lifts
6/sd KB Swing Snatch
C)3000m Row
Wednesday September 11th 2019
A)E2M/7R
2 Bench Press
50' Rope Sled Pull
B)E2M/8R
2 Back Squat
C)E2M/6R
10 Bent Over BB Rows (build to a heavy wt)
12 T2B
2 Bench Press
50' Rope Sled Pull
B)E2M/8R
2 Back Squat
C)E2M/6R
10 Bent Over BB Rows (build to a heavy wt)
12 T2B
Tuesday September 10th 2019
A)E1:30/9R
1 Hang Squat Clean (above knee)
1 Hang Squat Clean (just below knee)
1 Split Jerk
B)E2M/6R
HSPU
2 Rope Climbs (dont touch ground)
C)1mi Run For Time
1 Hang Squat Clean (above knee)
1 Hang Squat Clean (just below knee)
1 Split Jerk
B)E2M/6R
HSPU
2 Rope Climbs (dont touch ground)
C)1mi Run For Time
Monday September 9th 2019
A)E2M/7R
6/sd Deficit BB Step Back Lunges
B)E2:15/6R
10 Hanging Knees To Elbows
6 DB Incline Chest Press
C)E2:15/6R
Max Ring Dips
50 DBL Unders
6/sd Deficit BB Step Back Lunges
B)E2:15/6R
10 Hanging Knees To Elbows
6 DB Incline Chest Press
C)E2:15/6R
Max Ring Dips
50 DBL Unders
Friday Septmeber 6th 2019
A)E3M/3R
15 Wall Balls
50 DBL Unders
B)E3M/3R
100' Sled Push
10 Burpees
C)E3M/3R
10 DB Thrusters
Kipping Pull Ups
D)20min Mod Intensity
3x Cal Ski
3x Cal Row
400m Run
15 Wall Balls
50 DBL Unders
B)E3M/3R
100' Sled Push
10 Burpees
C)E3M/3R
10 DB Thrusters
Kipping Pull Ups
D)20min Mod Intensity
3x Cal Ski
3x Cal Row
400m Run
Thursday September 5th 2019
A)E1:30/10R
2 Hang PWR Cleans
1 Push Jerk
1 Split Jerk
B)14min EMOM
5 DB Chest Press
Alt With
5 GHD HC
C)12min EMOM
5 DB Curls (AHAP)
Alt With
10 Weighted Back Extensions
2 Hang PWR Cleans
1 Push Jerk
1 Split Jerk
B)14min EMOM
5 DB Chest Press
Alt With
5 GHD HC
C)12min EMOM
5 DB Curls (AHAP)
Alt With
10 Weighted Back Extensions
Wednesday September 4th 2019
A)Every 1:15/6 Sets (build to a heavy wt)
10 DB SLDL
Alt With
5/sd Kneeling Single Arm DB SP
B)Every 2min/7 Sets
5 Box Jumps
2 Rope Climb to 15' (don't touch ground)
C)E3M/5R
T2B
8/sd Prone RB Rev Flys
10 DB SLDL
Alt With
5/sd Kneeling Single Arm DB SP
B)Every 2min/7 Sets
5 Box Jumps
2 Rope Climb to 15' (don't touch ground)
C)E3M/5R
T2B
8/sd Prone RB Rev Flys
Tuesday September 3rd 2019
A)E2M/8R (build to a heavy wt)
3 Back Squats
B)E2M/6R
Ring MU or
6 Ring PU
6 Ring Dips
D)10-1
BB PWR Cleans
Bar Jump Burpees
3 Back Squats
B)E2M/6R
Ring MU or
6 Ring PU
6 Ring Dips
D)10-1
BB PWR Cleans
Bar Jump Burpees
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