Monday, September 1st
Workout: For Time – 16 Minute Cap
Option A:
150 Double Under
50 Kettlebell Shoulder to Overhead (1x 50/35, RX+ 70/53)
50 Burpee to Plate
50 Kettlebell Swing
150 Double Under
Option B:
150 Double Under / Single Under
50 Kettlebell Shoulder to Overhead (1x 35/20)
50 Burpee
50 Kettlebell Swing
150 Double Under / Single Under
Option C:
200 Single Under
30 Kettlebell Shoulder to Overhead (26/18)
30 Burpee
30 Kettlebell Swing
200 Single Under
Cashout – FIT:
3 Sets
100m Kettlebell Suitcase Carry
8 Kettlebell Around the World
Tuesday, September 2nd
Strength: 12 Minutes
8 Rounds – 1:30 Each
2x Snatch Lift Off + Snatch @ 60%
2x Snatch Lift Off + Snatch @ 65%
1x Snatch Lift Off + Snatch @ 73-75%
1x Snatch Lift Off + Snatch @ 77-80%
Workout: For Time – 14 Minute Cap
Option A:
10-9-8: Deadlift (225/155)
3 Bar Muscle Up
7-6-5: Deadlift (255/175)
3 Bar Muscle Up
4-3-2-1: Deadlift (275/195)
3 Bar Muscle Up
Option B:
10-9-8: Deadlift (155/105)
6 Strict Pull Up / Assisted Strict Pull Up
7-6-5: Deadlift (185/125)
6 Strict Pull Up / Assisted Strict Pull Up
4-3-2-1: Deadlift (205/145)
6 Strict Pull Up / Assisted Strict Pull Up
Option C:
10-1: Deadlift (Moderate)
9 Ring Row
Wednesday, September 3rd
Strength: 12 Minutes
4 x 3 Front Squat @ 80%
Workout: As Many Reps as Possible in 14 Minutes
Option A:
Max Row / Bike / Ski Meters
Every 2:00 Complete 10 Wall Ball (30/20) or (20/14 to 12’/10′)
Option B:
Max Row / Bike / Ski Meters
Every 2:00 Complete 10 Wall Ball (20/14)
Option C:
Max Row / Bike / Ski Meters
Every 2:00 Complete 10 Wall Ball (14/12)
Thursday, September 4th
Strength: 12 Minutes
8 Rounds – 1:30 Each
2x 1 Squat Clean + 2 Split Jerk @ 60%
2x 1 Squat Clean + 2 Split Jerk @ 65%
2x 1 Squat Clean + 2 Split Jerk @ 70%
1 Squat Clean + 2 Split Jerk @ 74%
1 Squat Clean + 2 Split Jerk @ 78%
Workout: For Time – 8 Minute Cap
Option A:
2 Rounds
25 Box Jump (24/20)
25 Abmat Sit Up
25 Alternating Dumbbell Hang Clean (50/35)
Option B:
2 Rounds
20 Box Jump (24/20)
20 Abmat Sit Up
20 Alternating Dumbbell Hang Clean (35/20)
Option C:
2 Rounds
16 Box Step up
16 Abmat Sit Up
16 Alternating Dumbbell Hang Clean (Choice)
Friday, September 5th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Time – 20 Minute Cap
Option A:
7 Rounds
21/18 Calorie Machine
12 Toes to Bar
6 Shoulder to Overhead (135/105, RX+ 155/105)
Option B:
7 Rounds
21/18 Calorie Machine
12 Swinging Leg Raise
6 Shoulder to Overhead (115/75)
Option C:
7 Rounds
15/12 Calorie Machine
12 Swinging Knee Raise
6 Shoulder to Overhead (65/45)
Saturday, September 6th
Workout: For Time – Partner – 30 Minute Cap
Option A:
4 Rounds
20 Synchro Dumbbell Squat (1x 50/35)
20 Synchro Single Dumbbell Devil Press
800m Run – Partner Split
Option B:
4 Rounds
20 Synchro Dumbbell Squat (1x 35/20)
20 Synchro Single Dumbbell Devil Press
800m Run – Partner Split
Option B:
4 Rounds
12 Synchro Dumbbell Squat (Choice)
12 Synchro Single Dumbbell Devil Press
400m Run – Partner Split