Thursday, October 19th 

Strength:

EMOM x12 

Min 1:  5-10 Strict  HSPU or 10 Seated DB Press

Min 2: 10 DB or Barbell Bent Over Rows

Min 3: 5 Strict T2B

Conditioning:

15-12-9-6-3

Pull-Ups

Handstand Push-Ups

*20 Double Under After Every Set

15 Minute Cap

Friday, October 20th

Strength:

E2MOM x12 (6 Sets)

3 Pause Front Squats

*Pause for a 3 Count at the Bottom of Each Rep

*Start at 50-60% of your 1RM

Conditioning:

3 Rounds for Time

15 Burpees to 6” Target

12 DBall Ground to Shoulder (100/70)

9 DBall Squats (100/70)

Saturday, October 21st

In Teams of 2 (1 Working/1 Resting)

“The Three Sister”

All for Time

Partner Grace x2

60 Clean and Jerks (135/95)

Right Into 

Partner Rowing Fran x2

42-30-18

Thusters (95/65)

Cal Row

Right Into

Isabel x2

60 Snatches (135/95)

Monday, October 16th

Strength:

E2MOM x12 (6 sets)

1 push press +1 push jerk + 1 split jerk

*start at 60-70% 1RM push press

Conditioning:

2 Rounds for Time

500m row

40 air squats

30 situps

20 DB snatches (50/35)

10 box jumps

*15 minute cap

Tuesday, October 17th

Strength:

Every 2:30 for 12:30 (5 sets)

3 Overhead Squats

*Try do do all sets at or above last week’s heaviest

Strength (continued)

E2MOM x8

2 power or squat snatches

*start at 65-70% 1RM

3x3 snatch pulls @95-105% 1RM

Wednesday, October 18th

Conditioning:

0:00-8:00

4 rounds for time

10 power cleans (115/75)

10 bar over burpees

*8 minute cap

8:00-10:00

rest

10:00-18:00

4 rounds for time

15 KB swings (53/35)

15 wallballs (20/14)

*8 minute cap

18:00-20:00 

rest

20:00-28:00

4 rounds for time

20 goblet squats (53/35)

20 sit-up

Thursday, October 11th 

Strength: E2MOMx16 (8 sets)

3 Power Clean + 1 Jerk

Start at 60-65% 1RM C&J and build

*Record your heaviest weight

Conditioning:

AMRAP x10

4 Clean and Jerks @ 50% of Part 1

10 Burpees

Friday, October 13th

Conditioning:

“Barbara”

5 Rounds Each for Time

20 Pullups

30 Push-ups

40 Sit-ups

50 Squats

Saturday, October 14th

In teams of 2 (Working 30 Seconds at a Time)

100 Burpee Box Jump Overs (24/20)

80 Double Unders

60 KB Swings (70/53)

40 Weighted Lunges (70/53)

20 Pull-Ups or 10 Muscle Ups 

40 Weighted Lunges 

60 KB Swings

80 Double Unders 

100 Burpee Box Jumps

*40 Minute Cap

Monday, October 9th

Strength: 

Every 2:30 for 15 Minutes (6 Sets)

Set 1: 6 Back Squats/3 Front Squats 

Set 2: 4 Back Squats/2 Front Squats

Set 3: 2 Back Squats/1 Front Squat

Set 4: 6 Back Squats/ 3 Front Squats

Set 5: 4 Back Squats/2 Front Squats

Set 6: 2 Back Squats/Max Front Squats

*Refer to 9/28/17

*Record All Weights. Sets 4, 5 and 6 Should be Heavier Than Sets 1, 2 and 3.

*Somplete the Back Squats, Re-Rack the Bar, and Immediately Complete your Front Squats.

Conditioning: 

3 Rounds for Time 

9 Thrusters (115/75)

15 Box Jumps (24/20)

21 Push-Ups

Tuesday, October 10th

Strength:

EMOM x15 Alternating

Min 1: 10 Seated DB Press

Min 2: 10 Ring Rows with 1 Second Hold at the Top

Min 3: 10 V-ups

Strength (continued)

3 Rounds (Not for Time)

1:00 D-Ball Hold

0:30 Plank

200m Farmers Carry

*Rest as Needed

Wednesday, October 11th

Strength:

Every 2:30 for 15:00 (6 Sets)

3 Overhead Squats

*Try To Do All Sets At Or Above Last Weeks Heaviest

Conditioning: 

For Time:

500m Row

30 Toes to Bar

40 Burpees

50 Double Unders

Thursday, October 5th

Strength: 

EMOM x10

Even: 5-10 Strict HSPU/Seated DB Press

Odd: 5-10 Strict Pull-Ups/Ring Rows/ DB Rows

Conditioning: 

2 Rounds for Time

800m Run or 1000m Row

10 Dead Lifts

8 Hang Power Cleans 

6 Shoulder to Overhead 

Rx = 95/65

Friday, October 6th

Strength:

E2MOM x 18

3x3 Muscle Snatch @ 50-55%1RM

3x2 Hang Power Snatch @ 65-75% 1RM

3x1 Snatch @ 75%+ 1RM

Conditioning:

AMRAP x 10

5 Power Snatches (95/65)

10 Bar Over Burpees

20 Double Unders

Saturday, October 7th

In Teams of 2 (1 Working/1 Resting)

400m Run (200 at a ime)

75 Sit-Ups

60 Box Jumps (24/20)

45 Burpees

90 Wall Balls (20/14)

45 Burpees

60 Box Jumps

75 Sit-Ups

400m Run (200 at a Time)

Monday, October 2nd

Strength:

Every 2:30 for 15:00 (6 sets)

3 Overhead Squats

*Try To Do all Working Sets At or Above Heaviest From Last Week

Conditioning:

3 Rounds for Time

21 Double Unders

15 DB Thrusters (50/35)

9 Pull-Ups

Tuesday October 3rd

Conditioning:

For Time

50-40-30-20-10

Box jumps

Push-ups

Sit-ups

*Every 4 Minutes Athletes Must Run 200m, Including at the Start

*32 Minute Cap

Wednesday, October 4th

Strength:

Minutes 0-15

Build to a Heavy Set of 3 Front Squats

*Does Not Have to be a 3RM, But if You're Feeling Good, Go for It!

Rest Minutes 15- 20 

Minutes 20-30

Death by Front Squats (from the floor) @50% of Part 1

Start at 2 Reps, Increase By 2 Reps Every Minute Until You Can No Longer Meet the Rep Range

10 Minute Cap

Thursday, September 28th

Strength:

Every 2:30 for 15 Minutes (6 Sets)

Set 1 -  6 Back Squats/3 Front Squats

Set 2 - 4 Back Squats/2 Front Squats

Set 3 -  2 Back Squats/1 Front Squat

Set 4 -  6 Back Squats/ 3 Front Squat

Set 5 - 4 Back Squats/2 Front Squats

Set 6 -  2 Back Squats/Max Front Squats

*Record All Weights. Sets 4, 5 and 6 Should Be Heavier Than Sets 1, 2 and 3.

*Complete the Back Squats, Re- Rack the Bar, and Immediately Complete your Front Squats.

Conditioning:

3 Rounds for Time:

200m Run or 250 Row

5 DBall Front Squats

10 DBall Ground to Shoulder

Friday, September 29th

Strength:

EMOM x12 (4 Sets)

Min 1: 10 DB Bent Over Rows

Min 2: 10 DB Strict Press

Min 3:  30 Sec Plank

Conditioning:

For Time:

2000m Row

12 Minute Cap

Saturday, September 30th

Conditioning:

“Incredible Hulk”

AMRAP x 20

5 Dead Lifts

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back Squats

RX =115/75

Monday, September 25th

Strength:

1 Squat Clean Every 20 seconds for 10 Reps @ 75% 1RM

Rest 3 Minutes

1 Squat Clean Every 15 Seconds for 10 Reps @ 65% 1RM

Rest 3 Minutes

1 Squat Clean Every 10 Seconds for 10 Reps @ 55% 1RM

*Score=Total Reps Completed

Conditioning:

3 Rounds for Time

400m Run

10 Handstand Push-Ups

15 Box Jumps (24/20)

Tuesday, September 26th

Strength:

Every 2:30 for 12:20 (5 sets)

3 Overhead Squats

*Do All Sets At Or Above Your Heaviest Set of 5 From Last Week

Conditioning:

AMRAPx10

10 Toes to Bar

10 KB Swings (53/35)

10 Goblet Squats (53/35)

Wednesday, September 27th

Conditioning:

For Reps:

1 Minute Max Double Unders

1 Minute Max Wall Balls (20/14)

1 Minute Max Burpees

Rest 3 Minutes

1 Minute Max Wall Balls

1 Minute Max Double Unders

1 Minute Max Burpees

3 Minute Rest

1 Minute Max Double Unders

1 Minute Max Wall Balls

1 Minute Max Calorie Row

3 Minutes Rest

1 Minute Max Wall Balls

1 Minute Max Double Unders

1 Minute Calorie Row

*Score = Total Reps in Each Round and Total Reps For All 4 Rounds.

*Fight Gone Bad Style, Move To The Next Movement Without Transition Time

Thursday, September 21st

Strength:

E2MOM x12 (6 Sets)

First 3 Sets = 2 Power Snatches + 2 Hang Squat Snatches @ 50-65%1RM

Last 3 Sets = 1 Power Snatch + 1 Hang Squat Snatch @ 65%+ 1RM

Conditioning:

AMRAP x10

10 Alternating DB Snatches (50/35)

10  Box Jump Overs (24/20)

Friday, September 22nd

Strength: 

E2MOM x12 (6 Sets)

3 Pause Front Squats

*Pause for 3 Seconds At The Bottom of Each Squat

*Start @40-50% 1RM

Conditioning:

For Time:

3-6-9-12-15

Hang Power Clean (95/65)

Burpees

Then 

Run 400m

Then

3-6-9-12-15

Toes to Bar

Burpees

Saturday, September 23rd

Conditioning:

In Teams of 2 

AMRAP x25

200m Run

7 Shoulder to Overhead (135/85)

7 Front Squats (135/85)

*While parter A is completing a round of the AMRAP, partner B is rowing for calories. 

Once partner A finishes their round they switch.

*Score= Total rounds and reps and total calories

Monday, September 18th

Strength:

Every 2:30 for 12:30 (5 Sets)

5x5 Overhead Squats

Build in Weight - Try to Finish Heavier Than Last Week

Conditioning: 

3 Rounds for Time

200m Run

15 Power Snatches (95/65)

10 Burpees Over Bar

Tuesday, September 19th

Strength:

EMOM x12

Min 1: 5-10 Strict HPSU or Seated DB Press

Min 2: 5-10 Strict Pull-Ups

Min 3: 30 Second D-Ball Hold

Conditioning:

AMRAP x 10

10 D-Ball Ground to Shoulder (100/70)

20 Alternating Lunges (Body Weight)

30 Double Unders

Wednesday, September 20th

Conditioning:

5 Rounds

3 Minute Work/3 Minutes Rest

500/400m Row

Max DB Thrusters (50/35)

*Score= Total Thrusters

Thursday, September 14th

Strength:

E2MOM x 12 (6 Sets)

4 Back Squats then 2 Front Squats

*Do Your Back Squats, Re-rack the Bar, then Immediately Do Your Front Squats

*Start at 65%-75% 1RM Front Squat and Build

Conditioning:

4 Rounds for Time

10 Toes to Bar

15 KB Swings (53/35)

20 Double Unders

Friday, September 15th

Conditioning:

“Nate”

AMRAP x20

2 Muscle Ups or 3 Pullups + 3 Pushups

4 HSPU

8 KB Swings (70/53)

Saturday, September 16th

In Teams of 2 (1 Working/1 Resting)

10 Rounds for Time

10 Hang Power Cleans (95/65)

10 Push Press (95/65)

10 Burpees over Bar

10 Front Squats

200m Run

*Partners must Switch Movements Every Round...You Go, I Go Style

Monday, September 11th

Strength:

From Rack

E2MOM x10

5 Sets of 2 Push Press + 1 Jerk (Jerk Can be Split or Power)

Start at 65-70% 1RM Push Press

Conditioning: 

For Time:

10-8-6-4-2

Clean and Jerk (135/95)

C2B Pull-Ups or 5-4-3-2-1 Muscle ups

*15 Minute Cap

Tuesday, September 12th

Strength:

Every 2:30 for 12:30 (5 sets)

5x5 Overhead Squats

Build in weight - try to finish heavier than last week!

Conditioning: 

For Time:

Run 800m

Rest 2 Minutes

Run 400m

Rest 1 minute

Run 200m

*Score = Total time including rest

Wednesday, September 13th

Strength:

EMOM x 10

Even: 5-10 Strict Pullups or Ring Rows

Odd: 5-10 Strict HSPU or Seated DB Press

Conditioning:

For Time:

21-15-9

Deadlifts (155/115)

Bar Over Burpees