Random
2509, 2020
Sat, Sept 26th
A) 2 Rounds
1 Min Slow Row or assault
1 Min 30 sec Pigeon each leg
1 Min 30 sec Light Hang DB C&J each arm
B) “The Roundhouse””
9 Min to complete
1000/870m Row
W/ remaining time AMRAP of
9 Hang Power Clean 95/65
6 Burpee’s
3 Devils Press 45/30
4 Min Rest
65/46 Cal Assault
W/ remaining time AMRAP of
9 Air Squats
6 Burpee’s
3 Bar Muscle ups or 6 Chest 2 bar/Kip/Ring Row
6 Burpee’s
3 Devils Press 45/30
2409, 2020
Friday, Sept 25th
A) 2 Rounds
1 Min-30 sec Hollow swings/30 sec Strait arm Plank
1 Min -30 sec Ring Row/30 Sec Lunge
1 Min slow burpee’s
B) 12 Min EMOM
1st-5 Temp Bent Over Barbell Rows (4 sec)
2nd-15 Hard Assault
C) “The Taser”
7 Min AMRAP
21 Sit Ups
15 Alt Walking Lunge (no load)
9 Hang Power Snatch 75/55
3 Min Rest
7 MNin AMRAP
9 Hang Power Snatch 75/55
15 Alt Box Step Ups to 24/20
21 Double Under’s
2309, 2020
Thurs, Sept 24th
A) 2 Rounds
1 Min Russsain KBS (one break)
1 min Lunge with Twist
1 Min Step Ups
B) Every 2 Min x 7 Sets
3 Touch N Go Full Clean’s
Fitness
12 Min EMOM
1st-8 Dumbell Power Clean
2nd-8 Goblet Squats
3rd-25 Sec Double Under’s
C) “The Sasquatch”
6 Min Ladder
1,2,3,4,5, ect Front Squats 115/75
1,2,3,4,5 ect Burpee Box Jumps 24/20
3 Min Rest
6 Min Ladder
1,2,3,4,5, ect Power Clean 135/95
2,4,6,8,10, ect Air Squats
2209, 2020
Wed, Sept 23rd
A) 2 Rounds
1 Min Assault
1 Min 30 sec Childs poses/sphinx
1 Min 30 sec Supinated Bar Hang/30 sec Kicks (15 sec a leg)
1 Min
B) 9 Min EMOM
1sr-30 sec Side Plank (Right)
2nd-30 sec Side Plank (Left)
3rd- 20-30 Sec Hollow Rocks
C) “The Dalai Lama”
2 Rounds
3 Min AMRAP
9 Sit-ups
6 Pull-ups
3 Dumbell Thrusters 45/30
2 Min Rest
3 Min to Complete
30/21 Cal Assaut
AMRAP Alt Dumbell Snatch
2 Min Rest
3 Min AMRAP
15 Double Unders
10 Alt Lunge (no load)
5 Handstand Push Up or seated press
2 Min rest
2109, 2020
Tues, Sept 22nd
A) 2 Rounds
1 Min Row
1 Min 30 sec Shoulder taps/30 sec Tempo Push Ups
1 Min Inch Worms
B) 10 Min EMOM
1st-2 Push Jerk (Fitness complete 8 DB Push Press)
2nd-Hard 15 sec Row
C) “The Nickel”
5 Min to complete
500/435m Row
20 Shoulder to Overhead 95/65
AMRAP Burpees
2 Min Rest
5 Min to Complete
500/435m Row
20 Medball Cleans 20/14
AMRAP Box Jump up and Over 24/20
2 Min Rest
5 Min to complete
500/435m Row
20 Shoulder to Overhead 95/65
AMRAP Burpees
2009, 2020
Mon, Sept 21st
A) 2 Rounds
1 Min Slow Burpee
1 Min 30 sec Childs Pose/Sphinx
1 Min 30 sec Broad Jumps 30 sec Air Squats
B) 12 Min to Establish Front Squat then at 12:00 every 2 min x 3 sets complete 1 rep @90% of Rep established
Fitness
15 Min EMOM
1st-20 Sec Goblet Squat
2nd-30 Sec Burpee’s
3rd-40 Sec Assault
C) “Case of the Mundays”
12 Min AMRAP
15 Air Squats
10 Toes 2 Bar
5 Clean & Jerk 135/95
@ 0/4/8 complete 60 Double Under’s
1809, 2020
Sat, Sept 19th
A) 2 Rounds
1 Min Row
1 Min Alt Light Hang DB C&J
1 Min Slow Lunge with twist
B) “The Bowtie”
20 Min AMRAP
40/34 Cal Row
30 Double Unders
20 Kettlebell Swings
10 Front Squat 115/75
5 DB Burpee Box Up & Over 20′(for all) adjust to 16″ if you are vertically Challenged 45/30
@5/10/15 Complete 15 Wallballs
1709, 2020
Friday, Sept 18th
A) 2 Rounds
1 Min Assault
1 Min 30 sec Russian swing/30 sec Sprawls
1 Min Air Squat
B) 7 Min CAP
1,2,3,4,5 Power Clean 175/125
**Before each round of cleans complete 10/7 Cal Assault (5 Rounds of assault)
Pick a PC weight that is challenging but you can consistently move. If you finish before Cap go back to assault and finish remaining time at 70%
Rest 5 Min
C) “The Desperado”
10 Min AMRAP
30 Double Under’s
15 Alt Lunge (No load)
10 Pull-ups
5 Devils Press 50/35
1609, 2020
Thursday, Sept 17th
A)
2 Rounds
1 Min 30 sec Supinated Bar Hang/30 sec Strait Arm Plank
1 Min Box Step Ups
1 Min Light DB Alt Snatch
B) Every 2 Min x 7 Sets
Power Snatch Cluster (Every 10 sec complete rep x 3 reps)
Fitness
4 rounds
8 double DB snatch
8 goblet squats
30 sec each 1 arm overhead hold
Rest 1 min
C) “The Social Dilemma”
7 Min AMRAP
12 Kettlebells Swings
12 Burpee’s
3 Min Rest
7 Min AMRAP
15 15 Air Squats
10 Box Jump Up and Over 24/20
5 Power Snatch 135/95 (This will be heavier then you think make sure you are comfortable with the weight you choose)
1509, 2020
Wed, Sept 16th
A) 2 Rounds
1 Min Assault
1 Min Light Hang DB Snatch
1 Min Pigeon 30sec/leg
B) 10 Min EMOM
1st-3 Weighted Strict Pull
2nd–1-2 Turkish Get Up )Rotate Arm)
C) “The Spin Cycle”
4 Rounds
1 Min Shoulder to Overhead 95/65
1 Min Sit-ups
1 Min Games Push Ups
1 Min Assault
1 Min Rest