Monday, August 31st
Strength: 7 Minutes
3 Rounds – 2:30 Each
2 Deadlift @ 82-88%
Workout: For Time – 12 Minute Cap
Option A
150 Double Under
25 Hang Power Snatch (95/65)
50 Overhead Squat
100 Double Under
15 Hang Power Snatch
25 Overhead Squat
Option B
100-150 Double Under
25 Hang Power Snatch (75/55)
50 Overhead Squat
100 Double Under
15 Hang Power Snatch
25 Overhead Squat
Option C
150 Single Under
25 Hang Power Snatch (45/35)
35 Overhead Squat
100 Single Under
15 Hang Power Snatch
15 Overhead Squat
Tuesday, September 1st
Strength: 12 Minutes
4 Sets – Max Strict Pull Up
Workout: For Time – 10 Minute Cap
Option A
10-1 Devil Press (35/25)
10-1 Toes to Bar
Option B
10-1 Devil Press (25/15)
10-1 Swinging Leg Raise
Option C
10-1 Plate Devil Press (15/10)
10-1 Knee Tuck
Wednesday, September 2nd
Strength: 13 Minutes – Partner
10 Rounds – Each
00:15 Hard Row
00:15 Rest
2 Hang Power Clean (20-30% Deadlift)
Workout: As Many Rounds as Possible in 10 Minutes
Option A
12/9 Calorie Row/Bike / 200m Run
6 Front Squat (135/95, RX+ 155/105)
3 Box Jump (30/24)
Option B
12/9 Calorie Row/Bike / 200m Run
6 Front Squat (115/75)
3 Box Jump (24/20)
Option C
11/7 Calorie Row/Bike / 200m Run
6 Front Squat (75/55)
3 Box / Plate Jump
Thursday, September 3rd
Workout: As Many Rounds As Possible in 20 Minutes
25/20 Assault Bike Calorie
20 Abmat Sit Up
200m Farmer Carry
20 Box Step Over
Friday, September 4th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 30 MInutes
Find a 1 RM Deadlift
Workout: As Many Rounds as Possible in 8 Minutes
4 Burpee
4/4 Kettlebell Snatch
Increase both movements by 1 rep each round.
Saturday, September 5th
Workout: For Time – 32 Minute Cap
400m Partner Connected Run
15/15-12/12-9/9
Thruster (115/75)
Chest to Bar Pull Up
1 Mile Partner Connected Run
9/9-15/15-21/21
Pull Up (95/65)
Thruster
400m Partner Connected Run
Scale as needed.