Monday, September 22nd
Strength: 10 Minutes
EMOM 6: 1 Squat Clean & Jerk @ 80-85%
Rest 1 Minute
EMOM 3: 1 Squat Clean & Jerk @ 88%
Workout: As Many Rounds as Possible in 12 Minutes
Option A:
400m Run
21 Kettlebell Swing (53/35)
12 Pull Up
Option B:
400m Run
21 Kettlebell Swing (53/35)
3-6 Pull Up
Option C:
200m Run
14 Kettlebell Swing (26/18)
12 Ring Row
Tuesday, September 23rd
Strength: 13 Minutes
5 Rounds – 2:30 Each
2 Back Squat @ 85%
Workout: Every Minute on the Minute for 10 Minutes
Option A:
5 Deadlift (275/185, RX+ 315/225)
3 Strict Handstand Push Up
Option B:
5 Deadlift (225/155 or 70%)
5 Pike Push Up
Option C:
5 Deadlift (Athlete Choice)
5 Seated Dumbbell Push Press
Wednesday, September 24th
Gymnastics: 10 Minutes
Option A:
5 Rounds – 1:00 Each
12/9 Calorie Bike/Row
Max Rope Climb
Rest 1:00 between rounds
Option B:
5 Rounds – 1:00 Each
12/9 Calorie Bike/Row
Max Strict Chin Up
Rest 1:00 between rounds.
Option C:
5 Rounds – 1:00 Each
:30 Max Bike/Row Calorie
Max Reps Lying to Standing Rope Climb
Rest 1:00 between rounds.
Workout: For Time – 10 Minute Cap
Option A & B
150 Double Under
150 Abmat Sit Up
Partition as desired.
Option C
200 Single Under
75-100 Abmat Sit Up
Partition as desired.
Thursday, September 25th
Strength: 10 Minutes
EMOM 6: 1 Squat Snatch @ 85-90%
Rest 1 Minute
EMOM 3: 1 Squat Snatch @ 88-92%
Workout: Each Round For Time – 12 Minute Cap
Option A:
5 Rounds
5 Front Squat (135/95, RX+ 155/105)
5 Thruster
10 Burpee Over Bar
Rest 1:00 between rounds.
Option B:
5 Rounds
5 Front Squat (115/75)
5 Thruster
10 Burpee Over Bar
Rest 1:00 between rounds.
Option C:
5 Rounds
5 Front Squat (65/45)
5 Thruster
5 Burpee Step Over Bar
Rest 1:00 between rounds.
Friday, September 26th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Time – 27 Minute Cap
Option A:
5000m/4000m Row (RX+ 6000m/5000m)
Every 2:00 – Alternate completion of 5 Box Jump (30/24) and 10 Push Up
Option B:
4000m Row
Every 2:00 – Alternate completion of 5 Box Jump (24/20) and 5 Push Up
Option C:
3500m Row
Every 2:00 – Alternate completion of 5 Box Jump (20/16) and 5-10 Knee Push Up
Saturday, September 27th
Workout: For Time – Partner – 38 Minute Cap
Option A:
10 Rounds
16 Toes to Bar
12 Synchro Bar Facing Burpee
8 Hang Squat Clean (155/105)
Every 2 Rounds: 400m Partner Run
Option B:
10 Rounds
16 Kipping Knee Tuck
12 Synchro Bar Facing Burpee
8 Squat Clean (115/75)
Every 2 Rounds: 400m Partner Run
Option C:
10 Rounds
16 Strict Knee Tuck / V Up / Abmat Sit Up
10 Synchro Bar Facing Burpee
8 Squat Clean (75/55)
Every 2 Rounds: 400m Partner Run