MONDAY, SEPTEMBER 9th
A.
For Time:
400m run
60 Pull Ups
100 Double Unders (200 SU)
400m run
60 Wall Ball (20/14lbs)
100 Double Unders
Scale to: 40 reps, 300m Run, 50 DU
Goal Time: 15min
B
3 Sets for Quality:
KB Mixed Carry Down N Back x2
Straight Leg OH Reaching Plate Sit-ups x 15 reps
Kneeling Slow Palloff Press x 5 ea side
Plank Hold 2 minutes
TUESDAY, SEPTEMBER 10th
A.
In 10 minutes, complete 5 attempts for max weight:
1 Power Clean
1 Hang Squat Clean
1 Jerk (any type)
Start at 50-60%, and build to a heavy complex for today
B.
10 min E2MOM:
6 Front Rack Reverse Lunges
6 Bar Dips (weighted)
Scale to: Goblet KB Lunge, Banded Dips
C.
10min AMRAP:
Minute 1:
15 DB Push Press (55/35lbs)
Max Pistols
Minute 2:
Rest
Scale to: by Load, 10 reps + Rolling Pistols, Single Leg Box Squats, Single Leg Butt to Band Squats, Box Squats
WEDNESDAY, SEPTEMBER 11th
A.
In 15 minutes, work on quality of following skills rotating through 3-4 sets...
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 25-50 ft
(use partner assist or Handstand Marching on Wall)
Station 3: L-Sit/ Tuc Sit x 45-60 seconds (accumulated)
B.
Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Ski/Row Erg (for calories)
Minute 2 – Strict Handstand Push-Ups (Pike Push-ups off Floor or Regular Push-ups)
Minute 3 – Bar Muscle-Ups (Strict Chin Ups)
Minute 4 – 30-Second Front Leaning Rest on Rings (Plank on Floor)
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)
THURSDAY, SEPTEMBER 12th
A.
Every 5 mins for 20 minutes (4Rounds):
30 DB or KB Snatch (50/35lbs)
20/15 Cal. Ski
10 DB Burpees (50/35lbs)
Scale to: 20 reps, 15/10 Cals, No DB Bur
B.
15min Recovery Row/ Bike/ Jog
Minutes 0-5 - Slow (3/10)
Minutes 6-10 - Moderate (5/10)
Minutes 10-15 - Moderately Fast (7/10)
C.
Lax Ball Hor into Rig
Thoracic Reach Backs + Reach Roll Lifts
Puppy Dog Stretch
FRIDAY, SEPTEMBER 13th
A.
With teams of 3, complete for time...
2 Rounds for Time:
800m Sandbag Run (50/35lbs)
75 Box Jump Overs (24/20)
50 Power Snatches (95/65)
15 Rope Climbs
Scale to: 800m Run, no wreckbag, Box Step Overs, by Load, RC Prog
Goal Time: < 30 minutes
B.
3 rounds:
20 Seal Walk steps
30 Flutter Kicks
SATURDAY, SEPTEMBER 14th
A.
In 15 minutes, complete the following:
Run 800 Meters or 2 Mile Assault Bike
immediately followed by as many rounds and reps as possible of:
5 Deficit Slow Push-Ups (45lb Plates)
10 Tall Kneeling to Standing with KB Front Racked (44/26lbs)
15 Air Squats
Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .
B .
In 15 minutes, complete the following:
Run 800 Meters or 2 Mile Assault Bike
immediately followed by as many rounds and reps as possible of:
15 Kettlebell Swings (53/35lbs)
10 GHD Sit-ups
5 Strict Toes to Bar