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  • Tracks
  • CrossFit Sweat Shop WODs
  • SS Endurance Rx
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Oct | 1

  • Pulling & Core Work Alt EMOM 8 mins: Static Holds and Hollow Holds
  • 3 RFT: 403 m, Wall Balls, 200 m and 2 more

2

  • Every 1:30 for 15 mins: Squat Clean
  • Every 1:30 for 15 mins: Power Clean + Hang Squat Clean + Squat Clean
  • 5 RFT: Kettlebell Swings and Push-ups

3

  • Fundamental Work Alt EMOM 8 mins: Dead Hangs and Single Arm Rows
  • Skill Conditioning Every 1 min for 8 mins: Rope Climb
  • AMRAP 9 mins: Dumbbell Snatches and Sit-ups
  • AMRAP 9 mins: Double Unders, Med Ball Carries and 70 m

4

  • 4 RF-ME: Calories Any Machines, Pull-ups, Burpee Box Jump Overs and 3 more

5

  • Every 2:30 for 20 mins: Front Squat
  • FT: Farmer Carries and 200 m

6

  • Fundamental Work Alt EMOM 8 mins: Strict Pull-ups and Push-ups
  • Skill Conditioning Every 1 min for 8 mins: Muscle-up
  • 6 RFT: 200 m, Burpees, 70 m and Air Squats

7

  • "Tabata" - Wall Balls and Dumbbell Snatches : 8 x 20 secs / 10 secs
  • "Tabata" - Box Jumps and Sit-ups : 8 x 20 secs / 10 secs
  • Cardio. Every 10 mins for 40 mins: Max Calories Any Machines

8

  • Handstand Skill Work Alt EMOM 8 mins: Wall Walk Holds and Hollow Body Holds
  • B.) AMRAP 15 mins w/ Buy-in: Push-ups, Pull-ups, Air Squats and 4 more

9

  • A.) Every 1 min for 12 mins: Clean & Jerk
  • B.) 3 RF-ME: Deadlifts, Sled Pushes, Plank Holds and Rests

10

  • A.) Row 2 km TT
  • B.) Rx'd AMRAP 10 mins: Push Press, Hanging Knee Raises and Box Jump Overs
  • B.) ADV. & BEEF AMRAP 10 mins: Push Press, Toes-to-bars and Burpee Box Jump Overs

11

  • A.) Back Squat 7-7-7-7
  • B.) Rx'd 3 RFT: 200 m, Kettlebell Lunges and Rope Climbs
  • B.) ADV. 4 RFT: 200 m, Dumbbell Front Rack Walking Lunges and Rope Climbs
  • B.) BEEF 3 RFT: 200 m, Single Arm Dumbbell Overhead Lunges and Legless Rope Climbs

12

  • Ring Muscle Up Work (Fundamental Work) Alt EMOM 8 mins: Strict Pull-ups and Push-ups
  • A.) Alt EMOM 10 mins: Row Calories and Single Arm Dumbbell Hang Power Clean + Shoulder To Overheads
  • B.) Alt EMOM 10 mins: Row Calories and Burpees

13

  • Partner AMRAP AMRAP 20 mins: Power Cleans and Burpee Box Jump Overs

14

  • Bar Muscle Up Skill Work Alt EMOM 8 mins: Straight Arm Pull Down (Band)s and Arch-to-Hollows
  • Rx'd 4 RFT: Pull-ups, Thrusters, Wall Climbs and 403 m
  • ADV. 4 RFT: Wall Climbs, Dumbbell Thrusters, Pull-ups and 403 m
  • BEEF 4 RFT: Dumbbell Thrusters, Wall Climbs, Bar Muscle-ups and 403 m

15

  • A.) Grace or Isabel Grace
  • B.) Front Squat : 2-2-2-2
  • C.) AMReps 1:30: Assault Bike (Calories)s

16

  • Rx'd FT: 4x Squat Cleans and Row Calories; Kettlebell Swings, Push-ups, 40...
  • ADV/Beef/Bison FT: Kettlebell Swings, Handstand Push-ups, 403 m and 6 more; 4x Squat...

17

  • A.) AMRAP 6 mins: Barbell Lunges, Double Unders and 70 m
  • B.) AMRAP 6 mins: Shoulder-to-Overheads and Hanging Knee Raises
  • C.) AMRAP 6 mins: Deadlifts and Double Unders

18

  • A.) Squat Snatch or C+J Every 1:30 for 15 mins: Squat Snatch
  • B1) Pick Your Own Finisher (Do one or MORE) Sled Push 140 m TT
  • B2) Pick Your Own Finisher (Do one or MORE) AMReps 2 mins: Burpee Box Wall Climbs
  • B3) Pick Your Own Finisher (Do one or MORE) AMReps 2 mins: Rope Climbs
  • B4) Pick Your Own Finisher (Do one or MORE) AMReps 2 mins: Calorie Row

19

  • Get Movin! 5 RFT: 403 m, Pull-ups, Burpees and Dumbbell Snatches

20

  • B.) "FGB Style" - Row Calories, Hang Power Cleans, Wall Balls and Sled Pushes

21

  • B.) FT: 5x Wall Balls and Hanging Knee Raises; 1200 m, Rope Climbs and...

22

  • Back Squat : 5-4-3-4-5
  • Advanced Option Overhead Squat 4-4-4-4-4
  • Compare 9/03/15 5 RFT: Power Cleans and Burpees
  • Beefy Version 5 RFT: Power Cleans and Burpee (Bar Facing)s

23

  • Alt EMOM 8 mins: Strict Press and Ring Rows
  • Rx'd Version AMRAP 14 mins w/ Buy-in: Row Calories, Russian Kettlebell Swings and Box Jump Overs
  • Advanced Version READ NOTES AMRAP 14 mins w/ Buy-in: Row Calories, Russian Kettlebell Swings and Box Jump Overs

24

  • Partner Assault Bike Time Trial Assault Bike 7500 m TT
  • Partner Run Time Trial Run 2400 m TT
  • Partner Row Time Trial Row 3000 m TT
  • Sled Push/ Midline Conditioning 4 RFT: Sled Pushes and Plank Holds

25

  • Fundamental EMOM Alt EMOM 8 mins: Strict Pull-ups and Hollow Holds
  • Conditioning EMOM or E2MOM Every 1 min for 8 mins: Bar Muscle Up
  • AMRAP Rx'd Version AMRAP 20 mins: Pull-ups, Box Jumps, Wall Balls and Shuttle Runs
  • Advanced version AMRAP 20 mins: Chest-to-bar Pull-ups, Box Jumps, Wall Balls and Shuttle Runs
  • Beefy Version AMRAP 20 mins: Chest-to-bar Pull-ups, Wall Balls and Box Jumps

26

  • Alt EMOM 14 mins: Power Clean & Jerks, Power Clean & Jerks, Power Clean & Jerks and 9 more
  • Rx'd and Adv FT: Dumbbell Snatches, Med Ball Carries, Dumbbell Snatches and Med Ball Carries
  • Beefy Version READ INSTRUCTIONS FT: Alternating Dumbbell Snatches, Med Ball Carries, Alternating Dumbbell Snatches and Med Ball Carries

27

  • Fundamental EMOM Alt EMOM 8 mins: Wall Walks and Hollow Holds
  • Conditioning EMOM or E2MOM Alt EMOM 8 mins: Handstand Walks and Handstand Walks
  • Rx'd Version 5 RFT: Burpees, Hanging Knee Raises, Clean & Jerks and Double Unders
  • Advanced Version Chipper: Double Unders, Toes-to-bars, Shoulder-to-Overheads and 6 more
  • Beefy Version Chipper: Double Unders, Toes-to-bars, Shoulder-to-Overheads and 6 more

28

  • Fundamental EMOM Alt EMOM 8 mins: Strict Pull-ups and Hollow Holds
  • Conditioning EMOM or E2MOM Every 1 min for 8 mins: Bar Muscle Up
  • Rx'd Version FT: 4x Goblet Squats and Wall Climbs; 800 m; 4x Row Calories and...
  • FT: 4x Goblet Squats and Wall Climbs; 800 m; 4x Row Calories and...

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