Saturday, September 29th

A) Farmers Carry:
3x200m

B) SA OH Carry:
3×200 (100m per arm)

C)16:00 AMRAP in pairs:
Box Jump
Deadlift (135/95)
Shuttle Sprint

Ascending reps, start with 1 rep of each, then next round 2 reps of each, so on.

Round 1:
*A1 does 1 box jump, A2 does 1 box jump, A1 does 1 deadlift, A2 does 1 deadlift, both athletes run 1 shuttle sprint together
Round 2:
A1 does 2 box jumps, A2 does 2 box jumps, A1 does 2 Deadlift, A2 does 2 Deadlift, both athletes run 2 shuttle sprints together.
This goes on for entire 16:00, adding 1 rep to each movement every round.

Friday, September 28th

A) Push Press:
4×6
Build in weight

B)For Time:
200 DU/300 SU
150 Air Squats
100 KBS (53/35)
50 Burpees to a plate

Thursday, September 27th

A) 4 rounds nft (20:00 cap)
10 stadler leg lifts
100ft HSW/50 shoulder taps
5-10 strict ring pullups/pullups
ME Hollow Hold

B) Complex:3 rounds
3 Hang Squat Cleans
+
3 Push Press
+
3 Jerks

Wednesday, September 26th

A) 40:00 AMRAP with partner:
Row for Meters

*1 work/1rest
*Switch every 500M
**If needed, a team can scale up to assualt bike, swithcing every Mile.
*Every 5:00 Athletes must do 10 burpee ea before the rowing can start back up.

Tuesday, September 25th

A1) Tempo Floor Press:
4×5 @ 3232 Tempo

A2) SA DB Bent-Over Row:
4×5 ea w/2 sec pause at top

B) 15-12-9: (12:00 Cap)
DB Clean & Jerk
T2B/K2C
DB Front Squat
T2B/K2C

Monday, September 24th

A1) Goodmorning:
4×6

A2) Bulgarian Split Squat:
4×5 ea

B) 15:00 AMRAP:
10 C2B/Pull-ups
20 HRPU
30 Sit-ups

Saturday, September 22nd

A) Squat Clean & Jerk:
4×3

Barbell is at least 55% 1RM Clean and Jerk

B) 16:00 AMRAP: in teams of 2
24 Deadlift (225/155)
24 Burpee over the Bar
24 Ring Row
24 Sit-Up w/wallball

Every 4:00 Run 200m together.

1 work/1 rest. split reps evenly

Friday, September 21st

A) OHS: (15:00 cap)
2×4 @ 80%
2×3 @ 85%

B) 3 Rounds for Time: (20:00 Cap)
400m Run
20 Pull-ups
50 DU/100 SU
20 FR Walking Lunge (50/35 ea hand)
50 DU/100 SU
20 Alt DB Snatch (50/35)

Thursday, September 20th

A1) Pistol/pistol progression:
3×5-10 ea leg

A2) Nose & Toes:
3x:30

A3) L-sit from ring/parr/floor/elbows on box
3x:30″

B) Plank: (8:00 Cap)
1xME from hands

C) Complex: 4 rounds
3 Deadlift
+
2 Hang Squat Clean
+
2 Jerk

Wednesday, September 19th

A) Pause Deadlift: (15:00 Cap)
4×6 w/2 sec pause just below knee

B) 5:00 AMRAP:
10 Front Squat (115/75)
10 Cal Row

*Rest 3:00

5:00 AMRAP:
10 Ring Dips
10 Wallballs