September 29 – 24 Min AMRAP

  • 12 Row for Calorie
  • 12 Box Jumps 24/20
  • 12 Plate Push Ups
  • 12 GHD Sit Ups
  • 12 Wall Balls 20/14
  • 12 Burpees
  • Dumpster Run (approx 200 M)

 

September 28 – 4 RNDS

  • 10 L Pull Ups
  • 10 Pistols
  • 15 Push Press 135/95
  • 250 M Run

 

September 27 – For Time

  • Baseline
    • 500 M Row
    • 40 Air Squats
    • 30 Sit Ups
    • 20 Push Ups
    • 10 Pull Ups
    • THEN: Deadlift 3-3-3-3-3-3-3

 

September 26 – “Lynne” – 5 RNDS, Max Reps

  • Body Weight Bench Press
  • Pull-Ups

 

September 25 – 3 RNDS – FGB Style of:

  • GHD Sit ups
  • Burpees
  • KBS 53/35
  • Ring Dip
  • Thruster 75/55

 

September 24 – Turkish Get Up-1-1-1-1-1, THEN 3 RNDS

  • 15 Pull Ups
  • 12 OHS 115/75
  • 400 M Run

 

September 22 – For Time

  • 1200 M Run “Buy In”, THEN
  • 9 Ground 2 OH* 155/105
  • 15 Pull Ups*
  • 18 KBSDHP* 70/44
  • 6 Ground 2 OH 155/105
  • 12 Pull Ups*
  • 15 KBSDHP* 70/44
  • 3 Ground 2 OH* 155/105
  • 9 Pull Ups*
  • 12 KBSDHP* 70/44
  • 30 Deadlifts 155/105
  • *complete 3 burpees in between each transition

 

September 21 – On the Minute for 12 Minutes – 2 Clean & Jerks, THEN

  • 100 Burpees minus your age

 

September 20 – 4 RNDS

  • 30 Jumping Pull Ups
  • 20 DB Deadlift 50/30
  • 20 KBS 53/35
  • 400 M Run

 

September 19 – Back Squat – 3-3-3-3-3-3-3, THEN 7 Min AMRAP

  • 7 Push Press 95/65
  • 7 Push Ups
  • 14 Walking Lunges
  • 100 M Sprint

September 18 – On the Minute for 20 Minutes – 1Rep on the 1st Min, 2 Reps on the 2nd Min, 3 Reps on the 3rd Min …and so on… at failure, move to the next movement and start at the # that you left off at

  • Thruster 135/95
  • Wall Ball 20/14
  • Mt Climbers

 

September 17 – For Time

  • 400 M Sprint
  • 2 Min Rest
  • 400 M Sprint
  • 30 Hang Power Cleans 115/75
  • 30 T2B
  • 30 Burpees
  • 400 M Sprint
  • 2 Min Rest
  • 400 M Sprint

 

September 16 – Gymnastics – Specialty Training Class

  • Muscle Up Progression
    • Close to Open Hip – Straight Arms
    • Close to Open Hip w/Kip – Straight Arm s
    • Open Hip Sit Ups – Straight Legs
    • Open Hip Sit Ups – Heel Pull
    • Dip Balance

 

September 15 – For Time

  • 500 M Run
  • 75 Double Unders (or 225 Singe Unders)
  • 50 Sit Ups
  • 25 Goblet Squats 44/26
  • 1000 M Run
  • 25 Goblet Squats
  • 50 Sit Ups
  • 75 Double Unders
  • 500 M Run

 

September 14 – “Grindy”

  • 10 Clean & Jerks 135/95
  • 5 RNDS Cindy
  • 10  Clean & Jerks
  • 5 RNDS Cindy
  • 10 Clean & Jerks

 

September 13 – Snatch Off Blocks @ Explosion Point – 3-3-3-3-3, THEN

  • 15-10-5
    • OHS 115/75
    • Bar Facing Burpees

 

September 12 – 2 Sumo Deadlift w/Band Max Weight On the Minute for 12 Minutes, THEN

  • 9 Min AMRAP
    • 5 SDHP 95/65
    • 7 Heavy Wall Balls
    • 100 M Sprint

 

September 11 – Split Jerk – 1 Rep Max, THEN

  • 7 Min AMRAP
    • 3 Burpees
    • 6 Pull Ups
    • 3 Push Jerks 135/95

 

September 10 – For Time – Complete in Any Order – Rest as Needed

  • 1000 M Row
  • 800 M Run
  • 100 Sit Ups
  • 100 Push Ups

 

September 8 – 150 Air Squats “Buy In”, THEN

  • 3 RNDS
    • 30 Push Press 75/55
    • 20 Pull Ups (or 10 T2B)
    • 10 Man Makers 40/25
    • 50 Wall Balls “Cash Out”

 

September 7 – 12 Min AMRAP

  • 3 Push Press 155/105
  • 6 Box Jumps 24/20
  • 9 KBS 53/35

 

September 6 – 5 RNDS

  • Max Reps Bodyweight Back Squats
  • Max Reps Push Ups (start immediately after BS)
  • Rest as Needed

 

September 5 – 12 Min AMRAP – 2 RNDS

  • 40 Deadlifts 135/95
  • 30 Burpees
  • 20 Shoulder to Overhead 135/95
  • 10 Squat Cleans 135/95

 

September 4 – 5 RNDS

  • 15 Hang Power Snatches 75/55
  • 30 Double Unders

 

September 3 – 7 RNDS

  • 7 Front Squats 135/95
  • 12 KBS 53/35
  • 50 M Sprint
  • 12 Wall Balls 20/14
  • 7 Clapping Push Ups
  • 50 M Sprint

 

September 1 – 30-20-10 w/500 M Run BTWN Sets

  • Med Ball Cleans 20/14
  • 7 Burpees
  • T2B
  • 7 Burpees
  • Med Ball OH Jumping Lunges
  • 7 Burpees