WARM-UP

EMOM x 4 MINUTES (:45 ON / :15 OFF)
MIN 1 – Alt. Samson Lunges
MIN 2 – Yoga Push-Ups
MIN 3 – Jefferson Curls
MIN 4 – Kang Squats

Into…

AMRAP x 6 MINUTES
100m run
6 Alt. Elbow Punches
6 Muscle Cleans
3 Strict Press
3 Push Press

Scoring:

STRENGTH (ALL) — ON A 15:00 RUNNING CLOCK… Build to a Mod-Heavy 5-Rep Push Jerk

Push Jerk for load:
#1: 5 reps

Scoring:

WORKOUT (PERFORMANCE)

EMOM x 16 MINUTES
MIN 1 – 100m Run + Max Push Jerks (155/105)
MIN 2 – Rest

(Score is Total Push Jerks)

KG BB: (70/47.5)

Scoring:

WORKOUT (FITNESS)

EMOM x 16 MINUTES
MIN 1 – 100m Run + Max Push Jerks (115/75)
MIN 2 – Rest

(Score is Total Push Jerks)

KG BB: (52.5/35)

Scoring:

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES
MIN 1 – :45 Calf or Foot Smash
MIN 2 – :45 90-90 Hip Rotations
MIN 3 – :45 Cat/Cow

(No Measure)

Scoring:

EXTRA CREDIT (ALL)

NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.

No Extra Credit today. Take the day/ weekend easy and get ready for our new strength cycle starting Monday!

Scoring:

WARM-UP

TEAMS OF 2…
1 ROUND (Each)
P1: 2:00 Cal Row
P2: AMRAP x 2 MINUTES…4 Box Step-Ups + 6 KB Deadlifts + 8 Crunches

Into…

1 ROUND (Each)
P1: 2:00 Cal Row
P2: AMRAP x 2 MINUTES…2 Box Jumps + 4 Russian KB Swings + 6 Sit-Ups

Scoring:

PARTNER WORKOUT (PERFORMANCE)

IN TEAMS OF 2…

FOR TIME*
80-60-40-20**
Box Jumps (24/20)
Russian KB Swings (70/53)
Sit-Ups
Cal Row

*P1 works while P2 rests. Split work as needed.
**Alt. Cals: 70-50-30-15.

(Score is Time)

KG KB: (32/24)

Scoring:

SOLO WORKOUT OPTION (PERFORMANCE)

FOR TIME
40-30-20-10
Box Jumps (24/20)
Russian KB Swings (70/53)
Sit-Ups
Cal Row*

*Alt. Cals: 30-25-15-8.

(Score is Time)

KG KB: (32/24)

Scoring:

PARTNER WORKOUT (FITNESS)

IN TEAMS OF 2…

FOR TIME*
80-60-40-20
Box Jumps (20)
Russian KB Swings (53/35)
Sit-Ups
Cal Row**

*P1 works while P2 rests. Split work as needed.
**Alt. Cals: 70-50-30-15.

(Score is Time)

KG KB: (24/16)

Scoring:

SOLO WORKOUT OPTION (FITNESS)

FOR TIME
40-30-20-10
Box Jumps (20)
Russian KB Swings (53/35)
Sit-Ups
Cal Row*

*Alt. Cals: 30-25-15-8.

(Score is Time)

KG KB: (24/16)

Scoring:

OPTIONAL COOL DOWN (ALL)

FOR QUALITY
1:00/1:00 Couch Stretch
1:00 Olympic Wall Stretch
1:00 Frog Stretch
2:00 Foam Roll Lower Body

(No Measure)

Scoring:

WARM-UP

2 ROUNDS
5/5 Moose Antlers
10 Air Squats
5 Empty Barbell Presses*
10 Alt. Deadbugs

*Strict Press from the front rack and then gently lower to the back rack. Strict Press from behind the neck and lower back to the Front Rack. This is one rep, perform 5.

Into…

AMRAP x 4 MINUTES
4 Jumping Air Squats
4 Kip Swings
4 Burpees Over Bar

Scoring:

STRENGTH (ALL) — ON A 15:00 RUNNING CLOCK… Build to a Mod-Heavy 3-Rep Thruster

Thruster for load:
#1: 3 reps

Scoring:

WORKOUT (PERFORMANCE)

EVERY 3:00 x 5 SETS
15 Burpees Over Bar
15 Pull-Ups
5 Thrusters (135/95)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (60/42.5)

Scoring:

WORKOUT (FITNESS)

EVERY 3:00 x 5 SETS
15 Burpees
15 Ring Rows
5 Thrusters (95/65)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (42.5/30)

Scoring:

OPTIONAL COOL DOWN (ALL)

6-8 MINUTES EMPTY BARBELL SMASHING…
Quads
Pecs
Triceps (barbell on rig)
Hamstrings (barbell on rig)

(No Measure)

Scoring:

EXTRA CREDIT (ALL)

NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.

1.) 3-4 SETS
1 Clean Pull
+
1 Power Clean
+
1 Hang Power Clean

*Keep weight Light-Mod across all sets.

(Score is Weight)

2.) 3 SETS
30 Alt. V-Ups
15/15 KB Side Bends
30 Banded Crunches*

*Set Band well above eye level on rig. From a kneeling position grab the band so it is directly behind your head and crunch forward getting as low as possible. It is ok for the spine to round.

-Rest As Needed b/t Sets-

(No Measure)

Scoring:

WARM-UP

2 ROUNDS
1:00 EZ Bike
8 Groiners
10 Cat/Cow
8 Samson Lunges
10 Deadbugs

Into…

1 ROUND
1:00 Mod Bike
10 Good Mornings
10 BW Lunges
8 BB RDL
10 DB Front Rack Lunges

Scoring:

STRENGTH (ALL) — 5-4-3-2 Deadlift

Deadlift for load:
#1: 5 reps
#2: 4 reps
#3: 3 reps
#4: 2 reps

Scoring:

WORKOUT (PERFORMANCE)

2 ROUNDS FOR TIME
60/50 Cal Assault Bike*
30 Deadlifts (225/155)
30 DB Front Rack Alt. Lunges (50/35)

*Cal C2: 80/60
Cal Echo: 50/40

(Score is Time)

KG BB: (100/70)
KG DB: (22.5/15)

Scoring:

WORKOUT (FITNESS)

2 ROUNDS FOR TIME
50/40 Cal Assault Bike*
30 Deadlifts (155/105)
30 DBL DB Front Rack Alt. Lunges (35/20)

*Cal C2: 65/50
Cal Echo: 40/32

(Score is Time)

KG BB: (70/47.5)
KG DB: (15/10)

Scoring:

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00 Lat Foam Roll
1:00 Quad/Glute/Hamstring Foam Roll
1:00 Back Foam Roll

(No Measure)

Scoring:

WARM-UP

TABATA #1 (8 ROUNDS, :20 ON // :10 OFF)
MVMT 1 – Cardio Choice #1 (increase pace/RPM every round)
MVMT 2 – Alt. Plank Shoulder Taps

-Rest 1:00-

TABATA #2
MVMT 1 – Cardio Choice #2 (increase pace/RPM every round)
MVMT 2 – Hollow Hold/ Rocks

Scoring:

WORKOUT (ALL)

EMOM x 30 MINUTES
MIN 1 – :45 Max Cal Cardio Choice 1
MIN 2 – :45 Up-Down Broad Jumps
MIN 3 – :45 Max Cal Cardio Choice 2
MIN 4 – Plank
MIN 5 – Rest

(Score is Total Reps of MIN1-MIN3)

Scoring:

OPTIONAL COOL DOWN (ALL)

5-10 MIN YOGA FLOW…
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child’s Pose
Rebound Pose

(No Measure)

Scoring:

WARM-UP

2 ROUNDS
5 Inch Worm Push-Ups
8 Boot Strappers
:30 Dead Hang
8 Burpees

Into…

1 ROUND
5 Clean Deadlifts
10 Elbow Punches
10 Ring Row
10 Scap Pull Ups

Into…

1 ROUND
10 Hang Muscle Cleans
5 Hang Power Cleans
10 Kip Swings
5 SLOW Low Ring Turn Overs OR Dynamic Kip Swings

Scoring:

WORKOUT (PERFORMANCE)

FOR TIME
2-4-6-8-10
Power Cleans (225/155)
10-8-6-4-2
Ring Muscle-Ups

(Score is Time)

KG BB: (100/70)

Scoring:

WORKOUT (FITNESS)

FOR TIME
2-4-6-8-10
Power Cleans (155/105)
20-16-12-8-4
Pull-Ups

(Score is Time)

KG BB: (70/47.5)

Scoring:

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child’s Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

(No Measure)

Scoring:

EXTRA CREDIT (ALL)

NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.

1.) AMRAP x 12 MINUTES
20 Banded Crunches*
20 Russian KB Swings (70/53)
20 Sit-Ups

*Set Band well above eye level on rig. From a kneeling position grab the band so it is directly behind your head and crunch forward getting as low as possible. It is ok for the spine to round.

(Score is Rounds + Reps)

Scoring:

WARM-UP

3 ROUNDS
1:00 Row (Increasing Intensity)
30 Single Unders*
10 DB Around the World
6/6 Single Arm DB Strict Press

*RND 2 complete 10 sets of a Single-Single-Double. RND 3 complete 40 Double Unders or 60 Single Unders.

Scoring:

SKILL (ALL)

3 SETS
:30/:30 Single DB Overhead Hold
:30 Single DB Front Raise Hold
:30 DB/ Change Plate Lateral Raise Hold
:30 DB Upright Row Hold

-Rest As Needed b/t Sets-

(No Measure)

Scoring:

WORKOUT (PERFORMANCE)

AMRAP x 15 MINUTES
40 Double Unders
20/15 Cal Row
10 DB Strict Press (50/35)
5 Handstand Push-Ups*

*Option for Strict.

(Score is Rounds + Reps)

KG DB: (22.5/15)

Scoring:

WORKOUT (FITNESS)

AMRAP x 15 MINUTES
60 Single Unders
15/12 Cal Row
10 DB Strict Press (35/20)
5 DB Deficit Push-Ups

(Score is Rounds + Reps)

KG DB: (15/10)

Scoring:

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)

Scoring:

WARM-UP

AMRAP x 5 MINUTES
100m Run
6 Lunge-Lunge-Squat w/PVC
6 Alt. Cossack Squat
6 PVC Pipe Sots Press

Into…

AMRAP x 5 MINUTES
100m Run
6 Tempo Air Squats (1111)
6 Alt. Elbow Punches
6 BTN Snatch Grip Push Press

Scoring:

STRENGTH (PERFORMANCE) — ON A 15:00 RUNNING CLOCK… Build to a 3- Rep Mod-Heavy Overhead Squat

Overhead Squat for load:
#1: 3 reps

Scoring:

STRENGTH (FITNESS) — ON A 15:00 RUNNING CLOCK… Build to a 3- Rep Mod-Heavy Front Squat

Front Squat for load:
#1: 3 reps

Scoring:

WORKOUT (PERFORMANCE)

4 ROUNDS FOR TIME
400m Run
50 Air Squats

(Score is Time)

Scoring:

WORKOUT (FITNESS)

4 ROUNDS FOR TIME
400m Run
40 Air Squats

(Score is Time)

Scoring:

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Banded Pull Aparts
10 Banded Ws
10 Banded High Pulls
100m Walk Outside

-Rest as Needed-

(No Measure)

Scoring:

EXTRA CREDIT (ALL)

NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.

1.) 5 SETS*
1 Clean Pull
+
1 Power Clean

*Build and stay at 75-85% across all sets.

(Score is Weight)

2.) TABATA (:20 ON / :10 OFF)
Alt. V-Ups

(Total Reps)

Scoring: