September 27, 2019 Friday
Front Squat 8x4 at 80% 1RM Rest as needed between sets.View Results
All sets at 80% if you don't make all 8 sets within the 25 mins it's okay. But, I want you staying at 80%. cap 25
4 rounds for time of: 20 Alternating Dumbbell Snatches, 50/35 lbs Single Arm Dumbbell Overhead Walking Lunge, 60 ftView Results
The weight should be a weight that you can go unbroken on overhead lunge. You do not have to switch arms if you don’t want to on the lunge. Same DB for whole workout Cap 10 min
September 26, 2019 Thursday
Every 1 min for 10 mins do: 1 Power Snatch 1 Squat Snatch 1 Overhead SquatView Results
Same weight for all ten minutes.
4 rounds for time of: 30 Row Calories 30 Overhead Squats, 75/55 lbs 30 Row CaloriesView Results
Team of 2 alternating rounds. Steady on the rower and hang on to the ohs. 2 rounds each! cap 25
September 25, 2019 Wednesday
Bench Press 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
10 min cap Build throughout sets.
Every 1 min for 30 mins, alternating between: 15/10 Ski Erg Calories 10 Handstand Push-ups 12/8 Assault Bike Calories 12 Burpee 6" Reaches RestView Results
Reps are aggressive because there is built in rest. There is a :50 second work per interval cap so you have at least 10 seconds to transition.
September 24, 2019 Tuesday
2 Power Cleans, pick load Every 30 secs for 5 mins.View Results
Same weight for all 5 mins, try to touch and go.
For time: 30 R Arm Kettlebell Snatches, 53/35 lbs 30 L Arm Kettlebell Snatches, 53/35 lbs 30 Chest-to-bar Pull-ups 15 Power Cleans, 185/125 lbs 30 Chest-to-bar Pull-ups 30 L Arm Kettlebell Snatches, 53/35 lbs 30 R Arm Kettlebell Snatches, 53/35 lbsView Results
Cleans should be singles but can still move through them at a good pace. cap 20 min
September 23, 2019 Monday
Back Squat 10x3 at 85% 1RM Rest as needed between sets.View Results
Cap 25 mins!
10 rounds for time of: 15/10 Row Calories 10 Toes-to-barsView Results
Team of 2. Alternate full rounds and try to go unbroken. This is a tight cap but if transitions are fast it should be doable. cap 12 min
September 22, 2019 Sunday
Every 1 min for 25 mins, alternating between: 12 GHD Sit-ups 15/12 Ski Erg Calories Double Kettlebell Farmers Carry, 60 ft 15 Russian Double Kettlebell Swings 4 Alternating Turkish Get-upsView Results
For the carry and swing use the same weight KB. The Turkish get up isn't meant to be a fast rushed movement, watch video and take your time.
September 21, 2019 Saturday
For time: 100 Box Jumps 75 Deadlifts, 225/155 lbs 50 Shoulder-to-Overheads, 135/95 lbs 25 Bar Muscle-upsView Results
TEAM OF 2 Partner A is working on the workout while partner B is on a machine of choice working away on calories. Switch whenever you want but one partner always has to be on a machine and the other working on the workout. Score is time it takes to finish the workout along with calories completed. scale is burpee pull up or jumping bar muscle up.
September 20, 2019 Friday
Back Squat 8x4 at 80% 1RM Rest as needed between sets.View Results
25 min cap
For time: 30 Power Snatches, 75/55 lbs 30 Bar Facing Burpees 30 Thrusters, 75/55 lbsView Results
time cap 10 min
September 19, 2019 Thursday
In 12 mins, for max reps of: Run, 800 m 30 Power Cleans, 185/115 lbs 60 Pull-ups max reps in remaining time Max Rep Power Cleans, 185/115 lbsView Results
Team of 2 12 mins run 800 30 power cleans 60 pull up max power cleaned in remaining time. AT 12 MINS UNTIL 17 FIND A HEAVY 1 POWER CLEAN FOR THE DAY. If partner a runs harder than partner b, partner a CAN start the power cleans when they get in.
Record your best Power Clean 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.View Results
September 18, 2019 Wednesday
For time: 10 Power Snatches 10 Squat SnatchesView Results
This is all done at 80% of your power snatch. 10 power snatch right into 10 squat snatch. cap 10 min
For time: Row (calories) Toes-to-barView Results
42-30-18 row calories 21-15-9 T2B 42 cal row 21 T2B 30 cal row 15 t2b 18 cal row 9 t2b 15 min cap
September 17, 2019 Tuesday
For time: 50 Wall Balls, 20/14 lbs 50 Dumbbell Snatches, 50/35 lbs 50 Push-ups 50 Wall Balls, 20/14 lbsView Results
cap 15 min
3 rounds for quality of: 15 Dumbbell Bench Press 20 Alternating Single Leg V-ups 20 Alternating Dumbbell Bicep CurlsView Results
Not for time! Do after workout!!
September 16, 2019 Monday
Front Squat 7x5 at 75% 1RM Rest as needed between sets.View Results
25 min cap
Complete as many rounds as possible in 3 mins of: Thruster Lateral Burpee Over BarView Results
AMRAP 3 min 1,1,2,2,3,3,..... thrusters Burpee over bar Rest :90 REPEAT the 3 min AMRAP START AT 1 AGAIN
September 15, 2019 Sunday
Every 1 min for 30 mins, alternating between: 15 GHD Sit-ups 15/10 Ski Erg Calories Kettlebell Farmers Walk, 60 ft 5 Box Jumps 8 Strict Pull-ups 15 Dumbbell Bench PressView Results
Heavy as possible for bench and farmers carry! High a possible for box jumps, DO NOT REBOUND.
September 14, 2019 Saturday
For time: Row, 2001 m 9 Deadlifts, 275/185 lbs 11 Burpee Box Jump Overs Row, 2001 mView Results
Read this!!!! Team of 2 2001 m row 10 rounds ore 9 dl 11 BBJ 2001 m row Split the row however for the 10 rounds parnter A does a full round of 9Dl and 11BBJ than partner B will do a full round. So, 5 rounds each than you both together row 2001m split however.
September 13, 2019 Friday
Front Squat 6x6 at 70% 1RM Rest as needed between sets.View Results
7-5-3 reps, for time of: Squat Clean, 185/125 lbs Bar Muscle-upView Results
Cap 8 min This is meant to be a little bit heavier of a squat clean but can still move through the weight pretty well. scale is box bar muscle up or burpee jumping pull up
September 12, 2019 Thursday
10 rounds for time of: 30/24 Rows 15 V-ups 5 Strict Pull-upsView Results
30 min cap
September 11, 2019 Wednesday
21-15-9 reps, for time of: Power Clean, 155/105 lbs Ring DipView Results
Ring dip scale is deficit push up! Power clean weight should be a weight that you can do fast singles at.
Push Press 10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
From a rack, build in sets. Do not push jerk reps. Cap 15 min
September 10, 2019 Tuesday
Complete as many rounds as possible in 10 mins of: 75 Double Unders 5 Squat Snatches, 135/95 lbsView Results
Directly after workout from 10-15 min find a heavy squat snatch.