MONDAY, SEPT 27th
A. AMRAP 10:
3 Burpee Box Jump Overs (24/20”)
3 Deadlifts (225/155#)
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts
- Continue adding 3 reps to each
movement until time expires
Target Rounds: 90 reps ( Round of 15's)
Scaling Option 1/ Masters RX
AMRAP 10:
3 Burpee Box Jump Overs
(20/14”)
3 Deadlifts (185/125#)
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts
Scaling Option 2
AMRAP 10:
3 Burpee Step Jump Overs
(14/10”)
3 Deadlifts (115/75#) OR KB Deadlift (35/26#)
6 Burpee Step Jump Overs
6 Deadlifts
9 Burpee Step Jump Overs
9 Deadlifts
B. 7 Sets for Load:
1 Clean Deadlift + 1 Power Clean + 1 Hang Clean + 1 Front Squat
*Build each set, starting ~ 70%
AT HOME OPTION:
AMRAP 10:
12 Burpee
200m Run
12 Glute Bridge
TUESDAY, SEPT 28th
A. Build to a Heavy Thruster in 7 minutes
Target Time: 5minutes
B. FRAN
For Time:
21-15-9
Thrusters (95/65#)
Pull-ups
Scaling Option 1/ Masters RX
For Time:
12-9-6
Thrusters (95/65#)
Pull-ups
Scaling Option 2
For Time:
21-15-9
Thrusters (45/35#)
Jumping Pull-ups
C. With a partner, at steady pace...
200-400-600-400-200m Row
* Alternate sets
* In between sets complete Handstand Hold x 30sec
AT HOME OPTION:
21-15-9
Jumping Air Squat
Push-up
WEDNESDAY, SEPT 29th
A. For Load:
5-5-3-3-3-1-1-1-1
Split Jerk
Scaling Option:
9 Sets For Reps:
:30 DB Split Jerk
- Rest 1:00
B. 5 Sets:
25 Unbroken Wall Ball (20/14#)
- Scale and rest as needed to
maintain unbroken sets
- Scale up if rest time would be less than 30 seconds
C. 3 Sets:
:30 Doorway Stretch / Side
:30 Banded Shoulder Stretch / Side
:30 Banded Rack Stretch / Side
AT HOME OPTION:
10min EMOM:
30 second Front Plank (rest 30sec)
THURSDAY, SEPT 30th
A. AMRAP 20:
2 Rope Climbs (15/10-ft.)
20 Alternating Single-Leg
Squats
40 Double Unders
Target Rounds: 7+ rounds
Scaling Option 1/ Masters RX:
AMRAP 20:
2 Rope Climbs (10/8-ft.)
12 Alternating Single-Leg
Squats
20 Double Unders
Scaling Option 2:
AMRAP 20:
8 Ring Rows
20 Alternating Reverse Lunges
40 Single Unders
B. 15 Rounds for Calories:
:30 Bike/Ski/Run Slow
:15 Bike/Ski/Run Fast
FRIDAY, OCT 1st
A. In 7 minutes...
Build up with a 3-position
power snatch
B. ISABEL
For Time:
30 Snatch (135/95#)
Target Time: 5minutes
Scaling Option 1/ Masters RX:
For Time:
30 Snatches (95/65#)
Scaling Option 2:
For Time:
30 Snatches (45/35#)
OR
EMOM 10:
12 Alternating DB Snatch
C. 4 Rounds, at Steady Pace
400m Run
100m DB Farmer Carry
(50/35#)
Scaling Options:
300m - 200m, 35/25#, 15/10#
SATURDAY, OCT 2nd
A. For Time:
10 Muscle-ups
100 Air Squats
10 Muscle-ups
100/75 Calorie Row
Target Time: 10-15 minutes
Scaling Option 1:
For Time:
5 Muscle-ups
100 Air Squats
5 Muscle-ups
100/75 Calorie Row
Scaling Option 2:
For Time:
10 Low Ring Muscle-up Transitions
60 Air Squats
10 Low Ring Muscle-up Transitions
60/45 Calorie Row
B. Accumulate:
50 DB Single-Arm Overhead
Squats
or
50 DB Single-Arm Overhead
Lunges