WARM-UP

1 ROUND

8 Plank to Pike

8 Scorpion Stretch

10 Elbow Scap Push-Ups*

10/10 Deficit Calf Raises​

Into…​

1 ROUND

20/20 Single Leg Single Unders

10 Tuck-Ups

10 Scap Pull-Ups

5 Push-Up to Pike

​Into…

1 ROUND

40 Single Unders OR 20 Double Unders

8 Strict Knees to Chest

10 Kip Swings

5 Tempo Push-Ups (31X1)

*Like a regular scap push-up but performed on the elbows instead of in a Push-Up position to ensure athletes are moving only through the shoulder blades.

STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build to a Moderate-Heavy 5-Rep Bench Press

Bench Press for load:

#1: 5 reps

WORKOUT (PERFORMANCE)

AMRAP x 12 MINUTES
25 Double Unders
15 Toes to Bar
25 Double Unders
15 Push-Ups

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP x 12 MINUTES
40 Single Unders
15 Toes to Something
40 Single Unders
15 Push-Ups

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 Banded Ws
10 SLOW Arm Haulers
:30 Childs Pose

-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)

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

1.) 5×3
Pausing Clean Deadlift*

*Pause just off the floor, below the knees, and above the knees. Complete at 65-75% heaviest Power Clean.

(Score is Weight)

2.) EMOM x 10 MINUTES
MIN 1 – :45 Sit-Ups
MIN 2 – :45 Plank Hold

WARM-UP

EMOM x 4 MINUTES (:45 ON / :15 OFF)
MIN 1: Samson Lunges
MIN 2: Yoga Push-Ups
MIN 3: Deep Squat Ankle Rocks
MIN 4: :20/:20 Adductor Rock Backs

Into…

20’-25 LINE DRILLS
Walking Knee Hugs
Walking Toy Soldier Kicks
Hamstring Scoops
Duck Walk
High Knees
Butt Kickers
400m Run

WORKOUT (ALL)

FOR TIME*
2 Mile Run
200 Up-Downs

*Partition reps and movements as needed.
**Option to wear a 20/14lb vest.

(Score is Time)

OPTIONAL COOL DOWN 

2-3 SETS FOR QUALITY
10 SLOW PVC Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row

-Rest as Needed b/t Sets-

(No Measure)

WARM-UP

2 ROUNDS
30 Jumping Jacks
10 Elbow Punches
10 Ring Rows
7-10 Scap Pull-Ups*

*RND 2 complete Kip Swings.

Into…

2 ROUNDS (RND 1=PVC / RND 2= BB)
5 Down & Ups
5 High Hang High Pulls
5 High Hang Muscle Cleans
5 Clean Drops (BW optional)
5 Hang Power Cleans

WORKOUT (PERFORMANCE)

3 SETS
12-9-6
Power Clean (135/95)
9-6-3
Bar Muscle-Up

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (60/42.5)

WORKOUT (FITNESS)

3 SETS
12-9-6
Power Clean (95/65)
12-9-6
Pull-Ups

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (42.5/30)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT

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

1.) 5×3
Clean Pulls*

*90-100% 1-RM Power Clean

(Score is Weight)

2.) AMRAP x 8 MINUTES
30 Double Unders
15 Russian KB Swings
20 V-Ups

(Score is Rounds + Reps)

WARM-UP

2:00 Cardio Choice (1:00 Easy / 1:00 Moderate)

2 SETS Static Hold Prep:
:20 Bulgarian Split Squat Hold
:20 Glute Bridge Hold
:40 Wall Sit — knees at 90°, weight in heels.

Then Into…

1-2 SETS Metcon Movement Prep:
:30 sec slow bike into :15 sec sprint
10 Alt. Lunges reps w/ Pause
10 Sit-Ups

SKILL 

3 SETS
:30/:30 Bulgarian Split Squat Hold
:40 DB Weighted Glute Bridge Hold
1:00 Wall Sit

-Rest 2:00 b/t Sets-

WORKOUT (ALL)

AMRAP x 16 MINUTES
20/15 Cal Assault Bike*
20 Walking Lunges
20 Sit-Ups

*Cal C2: 25/20
Cal Echo: 15/12

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll

-Rest as Needed b/t Sets-

(No Measure)

WARM-UP

2 ROUNDS
10 Toe Touch Jumping Jacks
10 Air Squats
6 Inch Worm to Push-Up
10 KB Deadlifts

Into…

1 ROUND
200m Run
10 Russian KB Swings
10 Box Step-Ups
10 Up-Downs
10 WB Thrusters

Into…

1 ROUND
200m Run
10 American KB Swings
10 Box Jumps
10 Burpees
10 Wall Ball Shots

WHITTEN

Five rounds of:
• 22 Kettlebell swings, 2 pood
• 22 Box jump, 24 inch box
• Run 400 meters
• 22 Burpees
• 22 Wall ball shots, 20 pound ball

WHITTEN (FITNESS)

5 ROUNDS FOR TIME
22 KB Swings (53/35)
22 Box Jumps (20)
400m Run
22 Burpees
22 Wall Balls (14/10)

(Score is Time)

KG KB: (24/16)
KG WB: (6/5)

OPTIONAL COOL DOWN 

5 ROUNDS FOR TIME
22 KB Swings (53/35)
22 Box Jumps (20)
400m Run
22 Burpees
22 Wall Balls (14/10)

(Score is Time)

KG KB: (24/16)
KG WB: (6/5)

EXTRA CREDIT

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

1.) EVERY 1:30 x 6 SETS
1 Power Clean
+
1 Hang Power Clean
+
1 High Hang Power Clean

*Build to a Moderate Weight.

(Score is Weight)

2.) TABATA (:20 ON / :10 OFF)
Hollow Body Rocks

(No Measure)

WARM-UP

2 ROUNDS
300/250m Row (increase speed 2nd Round)
10 Air Squats
10 Cossack Squats
10 Bootstraps
4/4 90-90 Rotations with Reach
:30 Hollow Hold

Into…

1-2 ROUNDS
300/250m Row (workout pace)
5/5 SA FR Squat
10 DB FR Squat
10 Hollow Rocks
10 Glute Bridge

STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build to a 3-Rep Back Squat

Back Squat for load:

1:3 reps (Build to a heavy 3, not a 1 rep max. Controlled full range of motion 3 rep Squat)

WORKOUT (PERFORMANCE)

4 ROUNDS FOR TIME
300/250m Row
15 DB Front Squats (50/35)

(Score is Time)

KG DB: (22.5/15)

WORKOUT (FITNESS)

4 ROUNDS FOR TIME
250/200m Row
15 DB Front Squats (35/20)

(Score is Time)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS
:30/:30 Half Pigeon on Box
15 Glute Bridge-Ups + :30 Glute Bridge Hold
100m EZ Walk

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE -- August's extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development. 

1.) ON A 20:00 RUNNING CLOCK...

Build to a Heavy 1-Rep Split Jerk*

​*Heavier than last week.  

(Score is Weight) 

2.) 3 SETS 

Max Reps Chest to Bar Pull-Ups* 

*If unable to complete more than 7-10 Reps, complete Max Reps of Feet Elevated Ring Rows. 

-Rest 3:00 b/t Sets- 

(Score is Total Reps)

WARM-UP

2 ROUNDS
1:00 Cardio of Choice
10 Deadbugs → 10 Sit-Ups
20 Shoulder Taps → 10 DB Slides

Into…

2 ROUNDS
1:00 Cardio of Choice
8 Box Step-Overs
10 Good Mornings → 10 KB/DB Deadlifts

WORKOUT (ALL)

AMRAP x 24 MINUTES*
30/25 Cal Cardio Choice
2/2 DB/KB Turkish Get-Ups
30 Alt. DB/KB Slides
20 Alt. Box Step-Overs**
30 Plate Ground to Overhead
200m DB/ KB Farmers Carry

*All movements are athlete choice.
**Option to Hold DB/KB in Goblet position.

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

ON A 6:00 RUNNING CLOCK…
Foam Roll Quads/ Calves

(No Measure)

WARM-UP

2 ROUNDS
10 Banded Supinated Pull-Aparts
10 Banded Pronated Pull-Aparts
10 Banded Bent-Over Rows
10 Slow Arm Haulers

Into…

AMRAP x 5 MINUTES
50 Single Unders*
10 Up-Downs**
10 Elbow Punches
10 Strict Press

*Switch to Double-Unders at 2:30
**Switch to Burpees Over Bar/Burpees at 2:30

STRENGTH (ALL) – ON A 15:00 RUNNING CLOCK… Build to a 3-Rep Strict Press

Shoulder Press for load:

#1:3 reps (Build to a heavy set of 3, do not max out and single rep)

WORKOUT (PERFORMANCE)

EVERY 2:30 x 5 SETS
50 Double Unders
10 Burpees Over Bar
5 Push Press (90% of Heaviest 3-Rep Strict Press)

-Rest w/ Time Remaining-

(Score is Slowest Set)

WORKOUT (FITNESS)

EVERY 2:30 x 5 SETS
100 Single Unders
10 Burpees
5 Push Press (80% of Heaviest 3-Rep Strict Press)

-Rest w/ Time Remaining-

(Score is Slowest Set)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00 Walking Rest
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.

1.) 2-3 ROUNDS FOR QUALITY
2:00 EZ Bike
10 PVC Pass Throughs
10 PVC Split Stance Strict Press
15 SLOW Banded Lat Push Downs
10/10 Single Arm Dante Rows

(No Measure)

WARM-UP

AMRAP x 5 MINUTES
10 Banded Lat Pull-Downs
10 KB Deadlifts
10 KB Upright Rows
10 V-Ups

Into…

2 ROUNDS
5 Kip Swings
10 Ring Rows
5 Empty BB Goodmornings
10 RKBS

STRENGTH (ALL)

Deadlift for load:

#1:3 Reps each attempt into a heavy set.

WORKOUT (PERFORMANCE)

FOR TIME
40 Toes to Bar
30 KB Swings (53/35)
20 Pull-Ups
10 Deadlifts (85% of Heaviest 3-Rep Deadlift)

(Score is Time)

KG KB: (24/16)

WORKOUT (FITNESS)

FOR TIME
40 Toes to Something
30 KB Swings (35/26)
20 Jumping Pull-Ups
10 Deadlifts (75% of Heaviest 3-Rep Deadlift)

(Score is Time)

KG KB: (16/12)

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)