SEPTEMBER 27 2023
STRENGTH
Bench Press
15 Min to Establish 2 Rep Max
METCON
3 Rounds
1 Min Assault Bike
1 Min Max HSPU
1 Min Rest
1 Min Assault Bike
1 Min Max Push Ups
1 Min Rest
1 Min Max Assault Bike
1 min Max Ring Dips
1 min Rest
SEPTEMBER 26 2023
14 Min AMRAP
6 Hang Power Snatch 135/95
8 Burpees Over the Bar
10 Pull Ups
Rest 2 Min
14 Min AMRAP
10 Power Cleans 135/95
8 Box Jumps
6 Bar Muscle Ups
OPTIONAL ACCESSORY WORK
3x
Reverse Barbell Curl x 15
Plank x 2 Min
SEPTEMBER 25 2023
STRENGTH
Back Squat
Work up to a heavy set of 10 then
3 x 10
Rest 3 min between sets
METCON
“Annie/Karen” Mashup
50-40-30-20-10
Wallballs
Double Unders*
Sit ups
*RX double unders have to be unbroken
SEPTEMBER 23 2023
Partner WOD
2000 M Row
Partner A: Rowing
Partner B: Double KB Front Rack Hold 53/35
Then
100 Single KB Thrusters 53/35
Partner A: Thrusters
Partner B: Plank Hold
Then 800 M Run Together
SEPTEMBER 22 2023
10 Min EMOM
2 Hang Power Cleans
*Add Weight Each Min
**even if it’s fractional weight
Rest 2 Min
10 Min AMRAP
10 Deadlifts
10 Box Overs
Rest 2 Min
10 Min AMRAP
2,2,4,4,6,6,8,8…
Chest To Bar Pull Ups
Burpees
SEPTEMBER 21 2023
STRENGTH
Push Jerk From The Rack
15 Min To Find 1 Rep Max
METCON
25-20-15-10-5
Push Ups
Double Unders
Shoulder To Overhead 95/65
SEPTEMBER 20 2023
For Time
30 Cal Assault Bike
60 Lunges
30 Sit Ups
25 Cal Assault Bike
60 DB Goblet Squat 50/35
30 Sit Ups
20 Cal Assault Bike
60 Jumping Squats
30 Sit Ups
SEPTEMBER 19 2023
STRENGTH
Deadlift
15 Min To Establish 3 Rep Max
METCON
6 Rounds Each for Time
10 Cal Ski Erg
100 M Farmer Carry
10 Pull Ups
Rest 2 Min Between Rounds
SEPTEMBER 18 2023
“Filthy Fifty”
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbow
50 Push Presses
50 Back Extensions
50 Wallballs
50 Burpees
50 Wallballs
SEPTEMBER 16 2023
14 Rounds 2 Handstand Push Ups4 Burpees6 Thrusters (95/65)
