Monday, September 8th
Strength: 12 Minutes
4 x 3 Back Squat @ 80-85%
Workout: As Many Rounds as Possible in 12 Minutes
Option A:
4 Handstand Push Up
4 Deadlift (225/155)
4 Abmat Situp
Increase all movements by 2 reps each round.
Option B:
4 Hand Release Push Up
4 Deadlift (185/125)
4 Abmat Situp
Increase all movements by 2 reps each round.
Option C:
4 Hand Elevated Push Up
4 Deadlift (95/65)
4 Abmat Situp
Increase all movements by 2 reps each round.
Tuesday, September 9th
Workout: Every Minute on the Minute for 20 Minutes
Option A:
Minute 1: 15/12 Calorie Row
Minute 2: 3-5 Ring or Bar Muscle Up
Minute 3: 60 Double Under
Minute 4: Rest
Option B:
Minute 1: 12/10 Calorie Row
Minute 2: 5 Strict Pull Up/Assisted Strict Pull Up + 5 Dip
Minute 3: 75 Single Under
Minute 4: Rest
Option C:
Minute 1: Max Calorie in :45
Minute 2: 7 Ring Row + 7 Push Up
Minute 3: Max Jump Rope :30
Minute 4: Rest
Wednesday, September 10th
Strength: 12 Minutes
8 Rounds – 1:30 Each
1 Power Snatch + 1 Squat Snatch (65%)
1 Power Snatch + 1 Squat Snatch (65%)
1 Power Snatch + 1 Squat Snatch (70%)
1 Power Snatch + 1 Squat Snatch (70%)
1 Power Snatch + 1 Squat Snatch (75%)
1 Power Snatch + 1 Squat Snatch (75%)
1 Power Snatch + 1 Squat Snatch (75-78%)
1 Power Snatch + 1 Squat Snatch (80-83%)
Workout: For Time – 9 Minute Cap
Option A:
3 Rounds
20 Dumbbell Box Step Up (24/20 & 50/35)
20 Wall Ball (20/14)
Option B:
3 Rounds
20 Dumbbell Box Step Up (24/20 & 35/20)
20 Wall Ball (14/10)
Option C:
3 Rounds
20 Box Step Up
20 Wall Ball (12/10)
Thursday, September 11th
Workout: For Time – 24 Minute Cap
Option A:
Buy In: 2001m Row
3 Rounds
9 Thruster (135/95)
11 Toes to Bar
9 Devil Press (50/35)
11 Toes to Bar
Option B:
Buy In: 2001m Row
3 Rounds
9 Thruster (95/65)
11 Kipping Knee Tuck
9 Devil Press (35/25)
11 Kipping Knee Tuck
Option C:
Buy In: 2001m Row
3 Rounds
9 Thruster (45/35)
11 Abmat Sit Up
9 Devil Press (20/15)
11 Abmat Sit Up
Friday, September 12th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 12 Minutes
8 Rounds – 1:30 Each
1 Power Clean + 1 Squat Clean + 1 Split Jerk (65%)
1 Power Clean + 1 Squat Clean + 1 Split Jerk (65%)
1 Power Clean + 1 Squat Clean + 1 Split Jerk (70%)
1 Power Clean + 1 Squat Clean + 1 Split Jerk (70%)
1 Power Clean + 1 Squat Clean + 1 Split Jerk (75%)
1 Power Clean + 1 Squat Clean + 1 Split Jerk (75%)
1 Power Clean + 1 Squat Clean + 1 Split Jerk (77%)
1 Power Clean + 1 Squat Clean + 1 Split Jerk (80-82%)
Workout: For Time – 12 Minute Cap
Option A:
2 Rounds
21 Hang Power Clean (95/65)
15 Barbell Burpee
1 Minute Rest
2 Rounds
9 Hang Power Clean (135/95)
400m Run
Option B:
2 Rounds
21 Hang Power Clean (75/55)
15 Barbell Burpee
1 Minute Rest
2 Rounds
9 Hang Power Clean (115/75)
400m Run
Option C:
2 Rounds
10 Hang Power Clean (55/45)
10 Barbell Burpee
1 Minute Rest
2 Rounds
10 Hang Power Clean (55/45)
200m Run
Saturday, September 13th
Workout: As Many Reps as Possible in 40 Minutes – Partner
Option A:
100 Box Jump (24/20)
100 Pull Up
100 Deadlift (95/65)
100 Alternating Lunge
100 Knee to Elbow
800m Run
100 Push Press
100 Sit Up
100 Air Squat
100 Target Burpee
100 Hang Power Clean
Option B:
100 Box Jump (20/16)
100 Assisted Pull Up
100 Deadlift (75/55)
100 Alternating Lunge
100 Knee to Elbow Attempts
800m Run
100 Push Press
100 Sit Up
100 Air Squat
100 Burpee
100 Hang Power Clean
Option C:
80 Box Jump (20/16)
80 Ring Row
80 Deadlift (45/35)
80 Alternating Lunge
80 Hanging Knee Tuck
400m Run
80 Push Press
80 Sit Up
80 Air Squat
80 Up Down
80 Hang Power Clean