• Tracks
  • CrossFit Sweat Shop WODs
  • SS Endurance Rx
Sun Mon Tue Wed Thu Fri Sat

30

  • Alt EMOM 10 mins: Goblet Squats and Double Unders
  • Alt EMOM 10 mins: Russian Kettlebell Swings and Row Calories

31

  • Front Squat From Floor : 7-7-7-7
  • FT: Wall Balls, Box Jump Overs and Rows

Sep | 1

  • FT: 800 m, Dumbbell Snatches, Burpees and 7 more

2

  • Every 1 min for 14 mins: Clean & Jerks
  • AMRAP 8 mins: Thrusters and Sit-ups
  • AMReps 8 mins (2,4,6,...): Thrusters and Toes-to-bars

3

  • Alt EMOM 10 mins: Dumbbell Split Squats and Forearm Plank Holds
  • 21-15-9: Power Cleans
  • Thiccc Boiii Version 15-12-9: Power Cleans

4

  • Check notes for actual structure 5x RFT: Row Calories, Sit-ups and Down-ups

5

  • FT: 403 m and Ground-to-Overheads; 4x Box Jumps, Deadlifts, 200 m and...

6

  • AMRAP 20 mins: Row Calories, Russian Kettlebell Swings and Goblet Lunges

7

  • Rx'd/Adv Versions 5 RFT: 403 m, Burpees and Box Jump Overs
  • Beef version 5 RFT: 403 m and Burpee Box Jump Overs

8

  • Alt EMOM 12 mins: Dumbbell Step Back Lunges and Forearm Plank Holds
  • O partner 10 RFT: Rows
  • Where art 10 RFT: 200 m
  • Thou?! 10 RFT: Assault Bikes

9

  • Alt EMOM 20 mins: Shoulder-to-Overheads, Sit-ups, Row Calories and Farmer Carries

10

  • AMRAP 8 mins: Goblet Squats, Double Unders and 200 m
  • AMRAP 8 mins: Russian Kettlebell Swings, Double Unders and 200 m
  • AMRAP 4 mins: Goblet Squats and Russian Kettlebell Swings

11

  • Every 1 min for 12 mins: Clean
  • FT: Dumbbell Snatches, Down-ups, Dumbbell Snatches and 5 more

12

  • Read description for workout AMRAP 12 mins: Row (calories)s
  • AMRAP 12 mins: Hang Power Cleans and Box Jumps

13

  • FT: 3x 403 m, Push-ups and Bent Over Barbell Rows; 3x Rows, Sit-ups...

14

  • Every 1 min for 12 mins: Clean
  • 7 RFT: Russian Kettlebell Swings and Air Squats

15

  • AMReps 18 mins: Shoulder-to-Overheads, Deadlifts, Box Jump Overs and 37 more

16

  • Alt EMOM 10 mins: Step Back Lunges and Forearm Plank Holds
  • Alt EMOM 12 mins: Wall Balls, Down-ups and Row Calories

17

  • 5 RFT: Power Cleans, Sit-ups, Double Unders and 403 m

18

  • Front Squat : 6-6-6-6
  • Rx'd/Adv Versions FT: Farmer Carries; 4x Dumbbell Snatches and Push-ups; Farmer Carries
  • Beef/Bison Version FT: 4x Alternating Dumbbell Snatches and Handstand Push-ups; Farmer...

19

20

21

22

23

24

25

26

27

28

29

30

Oct | 1

2

3