Monday, September 16th - Saturday, September 21st

Monday

(A) Clean - 10 x 1 OTM, then 5 minutes to work on singles 

(B) Alternating 20:40 x 18

  • Clean

  • Burpees over the bar

  • Double unders

Tuesday 

(A1) Push press - 5 x 5

(A2) Chin ups - max (-1) unbroken reps

(B) 20 minutes, moderate pace

  • 6 - 8/side half kneeling Arnold press

  • Max (-1) unbroken strict pull ups

  • 30s weighted plank

  • 30s assault bike

Wednesday

(A1) Back squat - 5 x 3 @ 13X1

(A2) DB SLDL - 5 x 4 - 6

(B) AMRAP in 16 minutes

  • 15 wall ball

  • Run 210m

  • 8 toes to bar

Thursday

(A1) Reverse V up on Rower - 3 x 10 - 12

(A2) Tall kneeling Pallof press - 3 x 10 - 12/side

(B) AMRAP in 30 minutes

  • 1/2 mile assault bike

  • Run 350m (whitsell)

  • Row 400m

  • 1 mile assault bike

  • Run 700m

  • Row 800m

  • 1.5 mile assault bike

  • Run 1050m

  • Row 1200m

  • 2 miles assault bike

  • Run 1400m

  • Row 1600m

Friday

(A1) Deadlift - 5 x 3

(A2) Weighted hanging knee raise - 5 x 6 - 10

(B) 5 - 8 rounds

  • 16 box step ups

  • 14 single arm KBS*

  • 12 plank push ups

  • 20-30s/each side plank

    *sub KB snatch or SA KBS + high pull

Saturday 

Partner workout 

 

AMRAP 40

 

For time:

4 miles assault bike

 

Partner A bike, while Partner B completes 1 round of:

15 kettlebell swings

9 Burpees

6 pull ups

 

(rest 3)

 

For time:

Row 2k

Partner A on AB, while Partner B completes 1 round of:

15 DB snatch

9 Box Jumps w/ step down

6 toes to bar

 

(rest 3)

Monday, September 9th - Saturday, September 14th

Monday

(A1) Deadlift - 5 x 3 @ 31X1

(A2) Weighted side plank - 5 x 30s/each

(B) 3 minute AB or Row warm up, then

5 minutes for max calories 

  • 30s work

  • 30s rest

followed by at least 3 minutes cool down bike or row

Tuesday


(A1) Half kneeling arnold press - 5 x 6 - 8/side

(A2) Strict chin up - 5 x max (-1) unbroken reps

(B) 5 - 8 Rounds, not for time

  • Run 200m

  • 10 - 15 KBS

  • max (-1) pull ups

Wednesday

AMRAP in 10 minutes

  • Run 400m

  • 10 No push up burpee

  • 10 GHD sit up or 20 ABMAT sit ups

AMRAP in 10 minutes

  • Row 500m

  • 20 SA KBS

  • 20 Turkish sit ups

AMRAP in 10 minutes

  • 3/4 mile AB

  • 20 SA KB front rack reverse lunges

  • 20 KB Russian twists

Thursday

(A) AMRAP in 7 minutes

  • 5 hang clean

  • 5 strict HSPU, HSPU off of Box, or Z press

Friday

(A1) Front squat - 5 x 3 @ 22X1

(A2) DB SLDL - 5 x 4 - 6 @ 22X1

(B) 10 minute clock

  • 10 thrusters

  • max (-1) push ups

  • 30s plank

Saturday

20 minute time cap

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs


Monday

(A) 35 minute time cap

Buy in: 50/40 calories assault bike

then, 10 rounds

  • 6 DB Front squat*

  • 7 toes to bar

  • 8 burpees over DB*

*sub Barbell front squat and burpees over bar.

(B) knee in corner stretch - 15 deep breaths per side

Tuesday


(A) Clean Segment Deadlift w/6 second negative - 3 x 3 (inch, knee, high thigh)

(B) Power Clean + Power Jerk - 8 x (1 + 1) OTM, + 6 minutes to work on singles

(C) 6 x 1 minute clocks, rest 1 minute

  • 6 power clean & jerk

  • AMRAP push ups

Wednesday

(A1) Back squat - 5 x 5 @ 22X1

(A2) DB SLDL - 5 x 6 - 8 @ 22X1

(B) AMRAP in 16 minutes

  • 10 wall ball

  • 12 alternating DB snatch

  • run 200m

Thursday

  • Run 800m

  • Row 1k

  • 1.5 mile assault bike

  • Run 400m

  • Row 500m

  • 1 mile assault bike

  • Run 200m

  • Row 250m

  • 1/2 mile assault bike

stop every 4 minutes and do 60s plank

Friday

Alternating OTM x 16

(A1) 4 - 6/side half kneeling Arnold Press, or HSPU BOX work, or HSPU lateral walk + HSPU off box

(A2) 4 - 6 Dual DB row @ 31X2

(B) AMRAP in 8 minutes

  • 10 DB push press

  • 10/7 cals AB

  • 10 KBS

Saturday

“Fight Gone Bad”

3 rounds, 1 min per station, of:

  • Wall Ball

  • Kettlebell Deadlift High-pull

  • Box Jump

  • Push Press

  • Row Calorie

  • Rest 1 min

Rotate immediately to the next station every 1 min,

the clock does not stop or reset between stations.