Monday 5th September - Sunday 11th September

Monday

Workout

Sharks & Minnows
FOR TIME
200/175 Cal Row
160/135 Echo Bike
180/144 Cal Ski

*Every 2:30 including 0:00, complete 10 Push-Ups + 10 Russian KB Swings 32/24 24/16

(Score is Time)


Finisher
6 SETS (:20 ON/ :10 OFF)
MOVT 1 - Single DB Crush Grip Curls
MOVT 2 - Alt. DB Heel Taps

-No Additional Rest b/t Sets-

Tuesday

Front Squats 10-10-8
Build light to moderate



Workout

AMRAP x 12 MINUTES
12 Alt. Back Rack Lunges 42.5/30 30/20
12 Push Press
12 Alt. Front Rack Lunges
24 Sit-Ups

Wednesday

Partner Workout

E2MO2M 12
200m Run
Max Power Snatches 42.5/30

Rest 1 minute

E2MO2M 12
200m Run
Max Hang Power Snatches

2 minutes On, 2 minutes Off

Score = Total Snatches + Hang Snatches




Weightlifting
E3MO3M 18
1 Snatch
Build to a daily max


OHS/ Back Squat
5x3 @70

Core
3x
Max Reps
Weighted Sit Ups
30s Side Plank

Thursday

Workout

EMOM x 28 MINUTES
MIN 1 - :45 Cardio Choice
MIN 2 - :20/:20 Single Arm Ring Rows
MIN 3 - :45 Up-Down Box Crawl Overs (30/24)
MIN 4 - :45 DB Slides (Athlete Choice, Moderate)



Hero
Jared
Four rounds of:
•Run 800 meters
•40 Pull-ups
•70 Push-ups

Friday

Strength
ON A 20:00 RUNNING CLOCK... Build to a Heavy 1-Rep Clean & Jerk

Workout

AMRAP x 12 MINUTES*
12 Wall Balls (20/14)|(14/10)
36 Double Unders

*Every 1:00 including 0:00 complete 1 Clean and Jerks (85% of 1-Rep Clean & Jerk).

(Score is Rounds + Reps)

Saturday

Endurance

4 SETS*
AMRAP x 7 MINUTES
12/10 Cal Bike
10 Alt. No Push-Up Renegade Rows 32/24 24/16
8 Burpees

-Rest 1:00 b/t Sets-

*Pick up where you left off.



Partner Workout

IN TEAMS OF 2...

FOR TIME*
2001m Run
22 Box Jumps 30/24 24/20
22 Thrusters 70/55 50/35
22 Chest-to-Bar Pull-Ups
22 Power Cleans
22 Handstand Push-Ups
22 Hang Power Clean
22 Toes to Bar
22 Deadlifts
22 Push Jerks
4002m Row

*Athletes may start with either the run or the row and finish the workout with the other. The Run must be completed together, the Row will be split as needed. All other work split as needed. P1 works while P2 rests.

Sunday

Weightlifting
E3MO3M 18
1 Clean & Jerk
Build to a daily max


Front Squat
5x3 @70

Core
Tabata
Plank
Alt V Sits


Sunday Sweat
3x
ON A 8:00 CLOCK...
130 Double Unders*
50 Alt Single DB Hang Power Cleans
30 Alt Single DB Devil's Press
Max Alt V-Ups in Remaining Time

Immediately Into...

2:00 Max Cardio Choice

-Rest 2:00 b/t Sets-

*1:30 Max Time on Double Unders







Monday 29th August - Sunday 4th September

Monday

Strength

ON A 20:00 RUNNING CLOCK... Build to a Heavy 1-Rep Front Squat

Workout

AMRAP x 8 MINUTES

35 Double Unders*

7 Front Squats (42.5/30)|(30/20)

*Option for Unbroken Double Unders

(Score is Rounds + Reps)

Tuesday

Workout

"POWER PLUS AMANDA"

FOR TIME

11-9-7-5

Power Snatch (60/42.5)|(42.5/30)

Bar Muscle-Up

(Score is Time)

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Burpee Pull-Up

Wednesday

Partner Workout

IN TEAMS OF 2...

2 SETS

AMRAP x 14 MINUTES*

200m Run

30 Toes to Bar

100m DBL KB Farmer Carry (Athlete Choice, Moderate)

120 Alt. Crossbody Mountain Climbers

-Rest 1:30 b/t Sets-

*Pick up where you left off. P1 & P2 both complete 200m Run together. All other work is split as needed. P1 works while P2 rests.

(Score is Total Rounds + Reps)

Weightlifting

Clean* - For Quality - 20mins

6 @ 30%

5 @ 45%

4 @ 60%

3 @ 70%

4 @ 80%

4 @ 80%

4 @ 80%

4 @ 80%

*Squat Clean for experienced lifters

Hang Clean for newer lifters

Overhead Squat - For Quality 20mins

6 @ 30%

5 @ 45%

4 @ 60%

3 @ 70%

4 @ 80%

4 @ 80%

4 @ 80%

4 @ 80%

Thursday

Workout

5 SETS

ON A 4:00 RUNNING CLOCK...

300/250m Row

10 Up-Down Over Rower

20 DB Floor Press (22.5/15)|(15/10)

Max Sit-Ups in Time Remaining...

-Rest :30 b/t Sets-

(Score is Total Reps of Sit-Ups)

Hero Workout

“DANIEL”

For time:

•50 Pull-ups

•400 meter run

•95/65 pound Thruster, 21 reps

•800 meter run

•95/65 pound Thruster, 21 reps

•400 meter run

•50 Pull-ups

Friday

Strength

EVERY 1:30 x 7 SETS*

1 Power Clean

+

1 Hang Squat Clean

*Start Moderate and build to a heavy weight.

(Score is Weight)

Workout

AMRAP x 16 MINUTES

30/25 Cal Bike

20 Pull-Ups

10 Hang Power Cleans (70/47.5)|(52.5/35)

(Score is Rounds + Reps)

Saturday

endurance

“The Grindstone”

EMOM UNTIL COMPLETION*

Rotate the below movements until 150 Wall Balls have been completed...

MIN 1 - 15 Burpees

MIN 2 - 15 Box Jump Overs (24/20)

MIN 3 - Max Wall Balls (9/6)|(6/5)

MIN 4 - Rest

*At 3-2-1 go, start an up-running clock. Transition each movement on the minute. You score is the time on the clock when you finish your 150th Wall Ball.

(Score is Time)

Partner Workout

“The Royal Tenenbaums”

Teams of 3

100 Deadlifts 60/42.5

80 Hang Power Cleans 60/42.5

60 Front Squats 60/42.5

40 Jerks 60/42.5

20 Thrusters 60/42.5

Every minute on the minute whole team completes 3 burpees.

Sunday

Workout

FOR TIME

800m Run

60 Alt. DB Farmer Box Step-Ups (22.5/15)|(15/10)

600m Run

40 Alt. DB Goblet Box Step-Overs (24/20)

400m Run

20 Box Jumps (30/24)

200m Run

Weightlifting

Snatch Balance - For Quality - 10mins

10 - 6 - 4 - 4 start light, build to moderate

Snatch* - For Quality - 20mins

6 @ 30%

5 @ 45%

4 @ 60%

3 @ 70%

4 @ 80%

4 @ 80%

4 @ 80%

4 @ 80%

*Squat Snatch for experienced lifters

Hang Snatch for those new to lifting

Accessory Work

EMOM 9

Min 1: 15 x DB Hammer Curls

Min 2:15 x DB Skull Crushers

Min 3: Max effort Banded Pull Downs

Score is max reps/round pull downs

Monday 22nd August - Sunday 28th August

Monday

Workout

3 SETS

50 Wall Balls (9/6)|(6/5)

40 Sit-Ups

300/250m Row

20 Pull-ups

10 Overhead Squat (52.5/35)|(35/25)

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

FOR RECOVERY

1:00 Banded Shoulder Distraction (R)

1:00 Banded Shoulder Distraction (L)

:45/:45 PVC Flagpole Stretch (R/L)

1:00 Child Pose

Tuesday

Workout

“21 Jump Street”

10 ROUNDS FOR TIME

3 Deadlifts (125/85)|(85/60)

6 Bar Facing Up-Downs

12 Box Jump Overs (24/20)

(Score is Time)

Wednesday

Partner Workout

In Pairs

10 wall walks

800m run (alt every 200m)

16 clean and jerks (85/50)

32 alt WB sit-ups (passing 20/14 wb to partner)

10 wall walks

1k run (alt every 200m)

14 clean and jerks (90/55)

48 alt alt WB sit-ups

10 wall walks

1200m run (alt every 200)

12 clean and jerks (95/65)

64 alt wb sit-ups

Split Wall Walk & C&J reps any way you want

45Min Time Cap

Weightlifting

Squat Waves:

Wave #1

Set #1 – 6 Back Squats @ 66% of 1RM Back Squat

Set #2 – 4 Back Squats @ 71% of 1RM Back Squat

Set #3 – 2 Back Squats @ 76% of 1RM Back Squat

Wave #2

Set #4 – 6 Back Squats @ 71% of 1RM Back Squat

Set #5 – 4 Back Squats @ 76% of 1RM Back Squat

Set #6 – 2 Back Squats @ 81% of 1RM Back Squat

Wave #3

Set #7 – 6 Back Squats @ 76% of 1RM Back Squat

Set #8 – 4 Back Squats @ 81% of 1RM Back Squat

Set #9 – 2 Back Squats @ 86% of 1RM Back Squat

Midline Accessory:

3sets

30 Weighted Situps

20 Seconds Flutter Kicks

1:00 Tall Plank

Thursday

Workout

AMRAP x 22 MINUTES

1000/800m Row

50 Alt. Crossbody Mountain Climbers

25 Ring Rows

(Score is Rounds + Reps)

Post Workout Strength

3 SETS

8/8 Feet Elevated DB or KB Goblet Reverse Lunge

12 DBL DB or KB RDL

16 Jumping Air Squats

-Rest As Needed b/t Sets-

Hero Workout

“BULGER”

Ten rounds for time of:

150m Run

7 Chest to bar pull-ups

7 Front Squats @ 60kg / 42.5kg 135/95

7 Handstand push-ups

Friday

Strength

ON A 15:00 RUNNING CLOCK...

Build to a Heavy weight of the below complex...

1 Power Clean

+

1 Hang Power Clean

+

1 Split Jerk

(Score is Weight)

Workout

“GRETTEL”

10 ROUND FOR TIME

3 Clean & Jerks (60/42.5)|(42.5/30)

3 Burpees Over Bar

(Score is Time)

Saturday

Endurance

4 SETS*

AMRAP x 6 MINUTES

10-20-30 and so on...

Double Unders

5-10-15 and so on...

Hand Release Push-Ups

1-2-3 and so on...

Front Squats (85/60)|(60/42.5)

-Rest 2:00 b/t Sets-

*Start from the beginning at each set.

Partner Workout

In Pairs

4 rounds

20 burpee pull-ups

40/32 Calorie row

60 wall balls (9/6)

800m Run Together

Sunday

Workout

EMOM x 20 MINUTES

MIN 1 - :40 KB Sumo Deadlift High Pull (24/16)|(16/12)*

MIN 2 - :40 Toes to Bar

MIN 3 - :40 Russian KB Swings*

MIN 4 - :40 Cal Bike

*Option for Heavier KB.

(Score is Total Reps)

Weightlifting

Clean & Jerk

6 x 1 @ 75% - 80% - 85% - 90% - 95% - 95+%

Muscle Clean

5 @ 45%

4 @ 48%

3x3 @ 52%

Clean Pull

4 x 2 @ 105-110%

Monday 15th August - Sunday 21st August

Monday

Workout

AMRAP x 16 MINUTES

10 Deadlifts (100/70)|(70/47.5)

15 Ab Mat Sit Ups

20 Ring Rows

(Score is Rounds + Reps)

Finisher

2-3 SETS

8/8 Pulsing Lunge*

16 KBl Glute Bridge-Ups

:30 BW Glute Bridge-Up Hold

*Option to hold KB in Goblet Position. 1 Rep = Step out to Lunge Position + come up to half way and down 2x, then step back.

-Rest As Needed b/t Sets-

Tuesday

Workout

“Small”

3 ROUNDS FOR TIME

1000/800m Row

50 Burpees

50 Box Jumps (24/20)

800m Run

(Score is Time)

Wednesday

Strength

EVERY 1:30 x 6 SETS*

1 Snatch Deadlift

+

1 Hang Snatch

+

1 Snatch

*Option to complete Squat or Power. Start light and build up to and past workout weight.

Partner Workout

5 SETS

YGIG/INDIAN FILE**

15/12 Cal Bike Sprint

-Rest :30-

Max Unbroken Power Snatches (Athlete Choice, Moderate)* Guide - (60/42.5)|(42.5/30)

-Rest 2:00 b/t Sets-

*Goal is 7-10+ Reps. Barbell can not stop anywhere except the overhead position. Barbell must move up and and down the body continuously. Barbell can stop in OH position for no more than :02.

**Partner 1 begins and completes the Wod as written

Partner 2 begins when partner 1 completes the bike and also completes wod as written, following P1 thru.

Send the faster athlete first as P1.

(Score is total reps of P1 + P2)

Weightlifting

Snatch

6 x 1

@ 70% - 75% - 80% - 85% - 90% - down to 80%

Muscle Snatch

5 @ 40%

4 @ 45%

3 x 3 @ 48%

Back Squat

4 x 2 @ 75%

Midline accessory;

3 x :30s Planks

Thursday

Workout

EMOM x 24 MINUTES

MIN 1 - :45 KB Upright Row (Athlete Choice, Moderate)

MIN 2 - :45 KB Static Hold of Choice*

MIN 3 - :45 KB Horn Taps KB

MIN 4 - :45 Static Hold of Choice*

*Static Hold Options:

Single Arm KB Front Rack/ OH Hold

KB Gun Hold

Wall Sit (KB Weighted Optional)

Tall Plank

Tuck/ Hollow Hold

Reverse Plank

*Must choose 2 different Static Holds.

(No Measure)

Hero Workout

ON A 10:00 RUNNING CLOCK... Build to a 1-Rep Heavy Thruster

“HAYMAKER”

4 SETS

ON A 3:30 RUNNING CLOCK...

200m Run

10 Burpees Over the Bar

4 Thrusters (70/47.5)|(52.5/35)*

-Rest Remaining Time-

*Add one rep to your Thruster Each Round. Set 1 =4 / Set 2 = 5 / Set 3 = 6 / Set 4 = 7.

(Score is Total Time)

Friday

Workout

FOR TIME*

1-2-3-4-5-4-3-2-1

Ring Muscle-Ups

2-2-2-2-2-2-2-2-2

Sumo Deadlift (143/93)|(100/70)

*Complete 35 Double Unders and 15 Sit-Ups after each full round.

(Score is Time)

MU Option 1: Jumping Muscle-Up

MU Option 2: Up-Down Chest to Bar Pull-Up

Saturday

Endurance

Amrap 30

-7 Box Jump Overs

-7 Pull Ups

-7 Power Snatches (35/25)

*E.5.M.O.5.M

-400m Run

Partner Workout

IN TEAMS OF 2...

AMRAP x 34 MINUTES*

10 DB Goblet Step-Ups (22.5/15)|(15/10) | (24/20)

12/10 Cal Bike

14 Push-Ups

8/8 Single Arm DB Push Press

*Partner 1 works while Partner 2 rests. Partners will alternate every movement. P1 performs 10 DB Goblet Step-Ups, P2 performs 12/10 Cal Bike, P1 performs 14 Push-Ups , P2 performs 8/8 Single Arm DB Push Press, etc. Only 1 athlete is working at a time.

(Score is Rounds + Reps)

Sunday

E.M.O.M 32

- 12/10 Cal Ski / 15/12 Row / 12/10 Bike

- 12 TTB

- 12 DB Thrusters

- Rest

- 200/150m Run

- 12 Pull Ups

- 12 Burpees

- Rest

Weightlifting

Clean & Jerk

6 x 1 @ 70% - 75% - 80% - 85% - 90% - 80%

Muscle Clean

5 @ 40%

4 @ 45%

3x3 @ 48%

Clean Pull

4 x 2 @ 90-105%

Monday 8th August - Sunday 14th August

Monday

Strength

On a 12:00 Running Clock... Build to a Heavy 3-Rep TNG Power Clean

Workout

AMRAP x 12 MINUTES

12 Chest to Bar Pull-Ups

36 Double Unders

100m Run

-Rest 2:00-

AMRAP x 6 MINUTES

6 Pull-Ups

18 Double Unders

50m Run

(Score is Total Rounds + Reps)

Tuesday

Strength

EMOM x 8 MINUTES

MIN 1 - :40 Wall/Box Hollow Body Hold

MIN 2 - Complete one of the below options...

Option 1:

3-5 Deficit Handstand Push-Ups

Or...

Option 2:

3-5 Handstand Negatives

Or...

Option 3:

3-5 Slow DB Strict Press (:03 Lower)

Workout

FOR TIME

50 Burpees

Immediately Into...

8 ROUNDS

5 Strict Handstand Push-Ups*

7 Back Squats (52.5/35)|(35/25)

Immediately Into...

50 Burpees

(Score is Time)

*Option for Strict Handstand Push-Ups.

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

Wednesday

Partner Workout

"THE HILLS HAVE THIGHS"

EMOM x 28 MINUTES

MIN 1 - Complete 1 Round*

MIN 2 - Max Cal Bike

*1 Round:

1 Power Clean (80/60) (60/42.5)

4 Box Jumps (24/20)

7 Toes 2 Bar

**Partners Will Alternate Through Minutes Of Effort**

(Score is Total Cals)

Weightlifting

With a running clock

A. at 0:00

EMOM 8: 1 Squat Clean @ 80%

B. at 12:00

EMOM 8: 1 Squat Snatch @ 80%

C. at 25:00

12-9-6-3 Overhead Squats (50/35)

Thursday

Workout

AMRAP x 16 MINUTES

12/9 Cal Row

8/8 DB Snatch (22.5/15) (17.5/12.5)

100m OH Walk*

20 Alt DB Taps

*Switch Arms at 50m.

(Score = Rounds + Reps)

Post Workout Strength

3 SETS

10/10 KB Goblet Split Squats*

-Immediately Into-

12 Tempo KB RDL @ 30X1

*On 10th rep of each leg, hold bottom of Split Squat for :15 then stand.

-Rest As Needed b/t Sets-

Hero Workout

“Hot Shots 19”

Six rounds for time of:

30 Air Squats

19 Power Cleans @ 60/42.5

7 Strict Pull-ups

Run 400 meters

Friday

Workout

“Annie”

50-40-30-20-10 reps for time of:

Double-Unders

Sit-ups

-Rest 2:00 b/t Part 1 & Part 2-

“Karen”

For time:

150 Wall Ball shots 9/6

Saturday

Endurance

"Linda's Lungs"

For Time:

800 Meter Run

55 Dumbbell Deadlifts (22.5/15) (15/10)

800 Meter Run

55 Dumbbell Bench Press

800 Meter Run

55 Dumbbell Power Cleans

800 Meter Run

Partner Workout

IN TEAMS OF 2...

AMRAP x 36 MINUTES*

500/400m Row

200m Run

50 Sumo Deadlift High Pulls (35/25)|(30/20)

500/400m Row

200m Run

50 Back Rack Lunges

500/400m Row

200m Run

50 Russian KB Swings (32/24)|(24/16)

500/400m Row

200m Run

50 Up-Downs

*P1 works while P2 rests. Split work evenly. 200m Runs will be completed together.

(Score is Rounds + Reps)

Sunday

Workout

AMRAP x 20 MINUTES

20 DB Renegade Rows (15/10)|(10/8)*

15 Toes to Bar

10 Shoulder to Overhead (70/47.5)|(52.5/35)

*1 Rep = Push-Up + Row (R) + Row (L).

(Score is Rounds + Reps)

Finisher

3 SETS

20-25 PVC Supinated Tricep Extensions

20-25 PVC Lat Pull-Downs

1:00 Plank Hold

-Rest As Needed b/t Sets-

Weightlifting

5 x 2 Snatch Grip Deadlifts

5 x 2 Snatch Grip High Pull

Barbell Conditioning

E.M.O.M 6

3 Squat Snatches @ 65%

E.M.O.M 6

3 Squat Cleans & Jerks @ 65%