Monday, September 29th
Workout: For Time – 22 Minute Cap
Option A:
10 Rounds
12/10 Machine Calorie
8 Single Dumbbell Hang Clean and Jerk (50/35)
7 Pull Up (RX+ 3 Bar Muscle Up)
Option B:
10 Rounds
12/10 Machine Calorie
8 Single Dumbbell Hang Clean and Jerk (35/25)
3-5 Pull Up
Option C:
10 Rounds
10/8 Machine Calorie
8 Single Dumbbell Hang Clean and Jerk (20/15)
5 Assisted Pull Up
Tuesday, September 30th
Workout: 28 Minutes – With a Partner
Option A:
Part A: As Many Rounds as Possible in 16 Minutes
300m Partner Run
12 Synchro Bar Facing Burpee
12 Squat Snatch (As desired; Increase each round)
16:00-18:00 Rest
Part B: 10 Minutes
Find a Heavy Squat Snatch
Option B:
Part A: As Many Rounds as Possible in 16 Minutes
200m Partner Run
12 Synchro Bar Facing Up Down
12 Squat Snatch (As desired, Increase each round)
16:00-18:00 Rest
Part B: 10 Minutes
Find a Heavy Squat Snatch
Wednesday, October 1st
Workout: Every Minute on the Minute for 28 Minutes
Option A:
Minute 1: 8 Box Jump (30/24)
Minute 2: 12/10 Calorie Row
Minute 3: 12 Ball Slam (20/15)
Minute 4: 00:45 Plank
Option B:
Minute 1: 6-8 Box Jump (24/20)
Minute 2: 12/10 Calorie Row
Minute 3: 12 Ball Slam (20/15)
Minute 4: 00:45 Plank
Option C:
Minute 1: 8 Box Step up
Minute 2: 00:45 Row
Minute 3: 8-10 Ball Slam (15/10)
Minute 4: 00:30-00:45 Plank
Thursday, October 2nd
Workout: 26 Minutes
Option A:
Part A: 5 Rounds – For Time – 12 Minute Cap
6 Thruster (115/75)
50 Double Under
Part B: 14 Minutes
Find a Heavy Clean and Jerk
Option B:
Part A: 5 Rounds – For Time – 12 Minute Cap
6 Thruster (75/55)
75 Single Under
Part B: 14 Minutes
Find a Heavy Clean and Jerk
Option C:
Part A: 5 Rounds – For Time – 12 Minute Cap
6 Thruster (45/35)
50-75 Single Under
Part B: 14 Minutes
Find a Heavy Clean and Jerk
Friday, October 3rd
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: 28 Minutes – With a Partner
Option A:
Part A: As Many Reps as Possible in 14 Minutes
10 Wall Ball (20/14)
10 Toes to Bar
10 Calorie Assault Bike
Increase each movement by 10 Reps each round.
14:00-16:00 Rest
Part B: 12 Minutes
Find a Heavy 2 Rep Back Squat
Option B:
Part A: As Many Reps as Possible in 14 Minutes
10 Wall Ball (14/10)
10 Kipping Knee Tuck
10 Calorie Assault Bike
Increase each movement by 10 Reps each round.
14:00-16:00 Rest
Part B: 12 Minutes
Find a Heavy 2 Rep Back Squat
Option C:
Part A: As Many Reps as Possible in 14 Minutes
10 Wall Ball (10)
10 Knee Tuck / Abmat Sit Up
10 Calorie Assault Bike
Increase each movement by 10 Reps each round.
14:00-16:00 Rest
Part B: 12 Minutes
Find a Heavy 2 Rep Back Squat
Saturday, October 4th
Workout: For Time – 30 Minute Cap – Partner
Option A:
150 Shoulder to Overhead (95/65)
150 Barbell Burpee
150 Machine Calorie
Option B:
150 Shoulder to Overhead (75/55)
150 Barbell Burpee
150 Machine Calorie
Option C:
80-100 Shoulder to Overhead (45/35)
80-100 Barbell Burpee
80-100 Machine Calorie