Training Calendar

September 2018

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

 
 
 
 
 
 
1
Saturday, September 1st

Conditioning Fender Bender Fender Bender In Teams of 3, with a 30:00 Time Cap: 400m Wreckbag Run 3 Rounds: 30 DL, 25 HPC, 20 PJ 400m Wreckbag Run 2 Rounds: 30 DL, 25 HPC, 20 PJ 400m Wreckbag Run 1 Round: 30 DL, 25 HPC, 20 PJ
Conditioning Teams of 2 100 pull-ups (switch every 10) 10x200m sprints (5 each, you go I go) 100 thrusters (105/75) (switch every 10) 10x200m sprints (5 each, you go I go) 100 DL (185/135) (switch every 10)
Endurance Run Conditioning Run Conditioning 2 Mile Warmup Run Followed By… 7 Sets (On the 3:00):  25 Yard Shuttle 50 Yard Shuttle 100 Yard Sprint Run from 0 yard line to 25, and back. 50 yard line, back. 100 yards to finish. Each set is 250m total.
Conditioning Assault Bike Conditioning Assault Bike Conditioning Males: 27-24-21-18-15 Calories  Females: 24-21-18-15-12 Calories Rest 1 Minute Between Each Set

2
Sunday, September 2nd

No workout posted

3
Monday, September 3rd

No workout posted

4
Tuesday, September 4th

Strength Clean Pull + Hang Clean 1) Clean pull + hang clean 1x4+1 @65% 1x3+1 @72.5% 1x2+1 @77.5% 3x1+1 @82.5%
Strength Front Squat 2) Front squat 1x5 1x2 1x5 (same as first set) 1x2 (same as first set)
Conditioning 600m run 21L/R DB shoulder-to-overhead (70/50) 600m run 15L/R DB shoulder-to-overhead 600m run 9L/R DB shoulder-to-overhead
Accessory A) Banded pull-through 4x20 B) GHD hip extension 4x15 C) OH DB tricep extension 4x12
Gymnastics Deficit Strict Handstand Push-ups (4″/3″) Deficit Strict Handstand Push-ups (4″/3″)  20 Repetitions Rest 1 Minute 17 Repetitions Rest 1 Minute 14 Repetitions Rest 1 Minute 11 Repetitions
Conditioning “Criss Cross” “Criss Cross” AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar
Conditioning Odd-Object Conditioning Odd-Object Conditioning  For Time:  30 Calorie Air Runner, 10 Sandbag Cleans (150/100) 24 Calorie Air Runner, 8 Sandbag Cleans (150/100) 18 Calorie Air Runner, 6 Sandbag Cleans (150/100) 12 Calorie Air Runner, 4 Sandbag Cleans (150/100) 6 Calorie Air Runner, 2 Sandbag Cleans (150/100)
Accessory Body Armor Body Armor 3 x 8 – Glute Ham Raise 3 x 10 – Hip and Back Extensions 3 x 12 – Barbell Bench Press 3 x 16 – Close Grip Dumbbell Floor Presses 3 x Max Effort L-Sit hold Rest 1 Minutes Between All Sets

5
Wednesday, September 5th

Conditioning 0:00-9:00 Every :90 seconds 25 DU 1 power clean + jerk (increase across) 12:00-22:00 Every :60 seconds 5 deadlift (use final weight from power clean + jerk) 5 bar facing burpees 25:00-40:00 Every 5 minutes 20 TTB 15 lateral burpees 20 thrusters (65/55)
Accessory A) Standing single-arm DB Arnold press (hold KB in front rack with other arm) 4x6L/R B) Skier goblet squats w/ heels elevated 4x15
Gymnastics Handstand Walk O-Course Handstand Walk O-Course Spend 15 Minutes Navigating Obstacles
Conditioning Squat Clean Thruster Ladder Squat Clean Thruster Ladder For Time:  10 Reps @ 155/105 8 Reps @ 185/135 6 Reps @ 205/145 4 Reps @ 225/155 2 Reps @ 245/165
Conditioning “Flash Flood” “Flash Flood”  2 Rounds For Time: 400 Meter Run 21 Thrusters (115/80)
Conditioning Gymnastic Conditioning Gymnastic Conditioning 5 x 3:00 Windows: 25/18 Calorie Row 15 GHD Sit-Ups Max Strict Ring Muscle-Ups
Conditioning Assault Bike Conditioning Assault Bike Conditioning 3 Rounds:  3 Minutes Easy  2 Minutes Moderate  1 Minute Fast Rest 1 Minute Between Rounds

6
Thursday, September 6th

Conditioning OPEN GYM Bike/Row 5 Rounds 4 minutes at easy pace 4x :30 seconds at hard pace / :30 seconds rest
Accessory A) zercher hold, 4x :30 seconds B) OH barbbell hold, 4x :30 seconds

7
Friday, September 7th

Strength/Skill Tempo HBBS 1A) Tempo 1-1/4 HBBS (:03 seconds pause at bottom of initial squat) 5x3 @70% 1B) Step down + tall box jump 5x3 Perform as step down from 8" riser and immediately jump to tall box. Foot making contact on step down should be planted across midfoot.
Conditioning AMRAP4 3 rounds 5 snatches (165/115) 5L/R reverse lunges (unweighted) Max bar MU in remaining time Rest 3 minutes AMRAP4 2 rounds 10 snatches (115/75) 10L/R reverse lunges Max bar MU in remaining time Rest 3 minutes AMRAP4 30 snatches (75/45) 30L/R reverse lunges Max bar MU in remaining time
Accessory A) Curtsy lunge 5x10 B) Bent-over reverse fly 5x10 C) Floor supported l-sit hold 5x:20 seconds
Strength Clean and Jerk Complex Clean and Jerk Complex On the 2:00 x 7: Hang Power Clean Hang Squat Clean Push Jerk Split Jerk
Strength Deficit Deadlifts Deficit Deadlifts (3″ Riser) 7 Sets of 2 (Week 3/3. Aim to beat last week)
Conditioning Go Fish “Go Fish”  For Time:  1,000 Meter Row Directly into… 3 Rounds: 21 Deadlifts (185/135) 15 Barbell-Facing Burpees 9 Push Jerks (185/135)
Conditioning Odd-Object Conditioning Odd-Object Conditioning On the 1:30 x 7: 50 Meter Prowler Push 50 Meter Sprint

8
Saturday, September 8th

No workout posted

9
Sunday, September 9th

No workout posted

10
Monday, September 10th

Strength Clean 1) Clean Work to a 1RM
Strength Front Squat 3RM 2) Front squat Work to a 3RM
Conditioning 4 rounds 21 box jump overs (24/20) 15 pull-ups 9 hang power cleans (155/105)
Strength/Skill Snatch Snatch Alternating On the Minute x 12 (6 Rounds): Even Minutes – 50 Double Unders Odd Minutes – 3-Position Squat Snatch
Strength Tempo Back Squat Tempo Back Squat 6 Sets of 2 Climbing to a moderate load. 5 second negative, 1 second pause in bottom.
Conditioning Conditioning 3 Rounds For Time: 60 Air Squats 21/15 Calorie Assault Bike 10 Hang Power Cleans (205/145)
Cool Down Recovery Bike Recovery Bike 3 Rounds: 5:00 Light Pace 3:00 Moderate Pace No rest between. 24 minutes straight.

11
Tuesday, September 11th

Strength Push Press 1RM Push press Work to a 1RM
Conditioning 9/11 Memorial Workout 9/11 Memorial Workout 2001m row/run For each of the following 9 movements, complete 11 reps Box jump (36/24) Thruster (125/85) Burpee chest to bar Clean (175/120) HSPU KB Swing (70/55) TTB Deadlift (175/120) Push jerk (125/85) 2001m row/run
Accessory A) Tempo ring push-ups (3111) 4x12 B) Single-arm front rack KB reverse lunge + box step-up 4x6+6L/R KB in R arm, reverse lunge with R leg then step-up with L. Rest :20 seconds between R and L leg work.
Strength Tempo Deadlift Tempo Deadlift 7 Sets of 3 Regular pull off ground, 5 second negative. *After each set, complete 25′ Handstand Obstacle Course
Conditioning Conditioning For Time:  200 Meter Run, 21 Deadlifts (245/165) 200 Meter Run, 18 Strict Handstand Push-ups  200 Meter Run, 15 Deadlifts (245/165) 200 Meter Run, 12 Strict Handstand Push-ups  200 Meter Run, 9 Deadlifts (245/165) 200 Meter Run, 6 Strict Handstand Push-ups
Conditioning Odd-Object Conditioning Not For Time: 400 Meter Sled Drag (Backwards Walk) 400 Meter Sled Pull (Forward Walk)
Midline Midline Not For Time:  30 Weighted Sit-ups 40 GHD 50 Sit-Ups Rest 2 Minutes  30 Weighted Hip Extensions 40 Empty Barbell Good Mornings 50 Hip Extensions

12
Wednesday, September 12th

Strength Power Snatch Every minute for 10 minutes Even: 15 TTB Odd: 5 touch and go power snatch (increasing across)
Conditioning 6 rounds for time 10 deadlifts (185/135) 10L/R single-arm dumbbell push press (50/35) 10 back squats (185/135)
Accessory A) Banded face pulls 4x15 B) Weighted plank hold 4x:45 seconds
Gymnastics Gymnastics Conditioning AMRAP 2: Strict Ring Muscle-ups Rest 1 Minute AMRAP 2: Kipping Ring Muscle-ups
Conditioning Conditioning AMRAP 20: 30 Overhead Squats (115/80) 30 Box Jump Overs 30 Toes to Bar  30 Calorie Row
Endurance Aerobic Capacity On the 3:00 x 5: 12/9 Calorie Assault Bike 6 Burpee Pull-ups (6-10″+ jump) 12/9 Calorie Assault Bike

13
Thursday, September 13th

Conditioning Bike/Row 2 rounds 2 minutes easy 2 minutes moderate :30 seconds hard 2 minutes easy :90 seconds moderate 1 minute hard 2 minutes easy 1 minute moderate :90 seconds hard 2 minutes easy :30 seconds moderate 2 minutes hard Rest 6 minutes between rounds
Accessory A) Zercher hold 4x:40 seconds B) OH barbell hold 4x:40 seconds

14
Friday, September 14th

Strength HBBS 1) HBBS Every 2 minutes for 4 rounds x3 @80% Based of 2RM
Strength Bench press 2) Bench press Every :90 seconds for 6 rounds x6
Strength Front squat 3) Front squat Every :75 seconds for 5 rounds x5 @60% Based off 3RM. FAST REPS.
Conditioning Teams of 3 360/290 cal row Switch every 15 calories Every 2 minutes starting at 0:00, 5 sync burpees (burpees only completed by partners not rowing)
Strength Squat Clean Squat Clean On the Minute x 3 – 3-Position Squat Clean (60%) On the Minute x 3 – 2-Position Squat Clean (65%) On the Minute x 6 – 1 Squat Clean (Climbing)
Strength Pausing Split Jerk Pausing Split Jerk 6 Sets of 2 Pause for a full 1 second in dip, and catch.
Strength Pausing Front Squat Pausing Front Squat 6 Sets of 2 Pause for a full 3 seconds in bottom of squat.
Conditioning Boat Race “Boat Race” 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds.

15
Saturday, September 15th

Conditioning Teams of 2 0-5 minutes 20 deadlifts (365/255) 40 deadlifts (275/185) 60 deadlifts (185/135) Max deadlifts in remaining (135/95) 7-12 minutes 20 bar facing burpees 20 lateral burpees 20 burpees Max burpee pull-ups in remaining 14-19 minutes 40 power cleans (135/95) 20 power cleans (185/135) Max power cleans in remaining (225/155) 21-26 minutes 20 bf burpees 20 lateral burpees 20 burpees Max burpee TTB in remaining
Skill Rope Climbs Rope Climbs 5 Sets: 1 Legless Rope Climb + 1 Rope Climb Rest as needed between sets.
Conditioning Team Conditioning Teams of 3 AMRAP 25: 40 Chest to Bar Pull-Ups 50 Barbell-Facing Burpees 60 Thrusters Round 1 – 95/65 Round 2 – 115/80 Round 3 – 135/95 Round 4 – 155/105 Round 5 – 185/135 (AMRAP in time remaining)

16
Sunday, September 16th

No workout posted

17
Monday, September 17th

Accessory DB Press A) Half-kneeling single-arm dumbbell press 3x12L/R B) Double KB front rack hold 3x:45 seconds C) Hanging strict leg raise (hold :03 seconds in l-sit) 3x6
Conditioning 3 Rounds With a 5 minute running clock 3 Rounds of 21 DU 15 air squats 9 alternating DB snatch (50/35) In time remaining, max squat cleans (95/65) Rest 3 minutes between each round
Strength Snatch Snatch  On the Minute x 11: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%) Minute 4: Rest Minutes 5-6-7: 2 Squat Snatches (70-73-76%) Minute 8: Rest Minutes 9-10-11: 1 Squat Snatch (80-82-84%)
Strength Snatch Tempo Pull Snatch Tempo Pull 6 Sets of 1 71-74-77-80-80-80%. 3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through. Back Squat 3 Sets of 9 (64-68-72%)
Gymnastics Ring Muscle-ups Ring Muscle-ups 5 Sets of the Complex:  2 Strict Ring Muscle-ups + 3 Kipping Muscle-ups Rest as needed between.
Conditioning E-Brake “E-Brake” 3 Rounds For Time: 400 Meter Run 20 Dumbbell Snatches (50/35) 20/15 Calorie Bike

18
Tuesday, September 18th

Accessory A) Single-leg DB hip thrust (shoulders on bench) 3x12L/R B) Single-arm farmers carry 3x100ft L/R C) Hollow rock + single-leg v-up 3x10+5L/5R
Conditioning EMOM24 0-2 minutes 300m run 2-3 minutes 10 bench press (60% of 1RM push press) / 20 WB (20/14) Alternate the third minute (second interval) between bench press and WB
Strength Power Clean and Jerk Power Clean and Jerk On the 2:00 x 3 – 3 Hang Power Cleans + 3 Push Jerks Directly into… On the Minute x 5 – 2 Hang Power Cleans + 1 Push Jerk
Conditioning Always Remembered “Always Remembered” Teams of 2, For Time:  Buy-In: 2001 Meter Row 4 rounds: 9 Rope Climbs 11 Bear Complexes (135/95) Cash-Out: 2977 Meter Row
Conditioning Assault Bike Conditioning Assault Bike Conditioning Alternating On the Minute x 20 (10 Rounds): Even Minutes – 20 Seconds Moderate, 20 Seconds Fast, 20 Seconds Sprint Odd Minutes – Rest

19
Wednesday, September 19th

Accessory Landmine Row A) Landmine row 3x10L/R B) D-ball hold (chest) 3x:40 seconds C) Weighted plank hold 3x:45 seconds  
Conditioning 5 rounds 5-3-1 deadlifts (60% of 1RM clean) Power cleans Ring MU Rest :90 second between rounds
Strength Deadlift Deadlift 3×3 @ 80% 3×2 @ 85% 3×1 @ 90% Rest as needed between sets.
Conditioning Dead Meat “Dead Meat” For Time:  1 Mile Run, 100 Double Unders, 21 Deadlifts (245/165) 800 Meter Run, 100 Double Unders, 15 Deadlifts (315/225) 400 Meter Run, 100 Double Unders, 9 Deadlifts (385/270)
Midline Midline Conditioning 3 Rounds, Not for Time: 30 Calorie Ski Erg 30 Seconds D-Ball Hold (150/100) 100 Meter Shouldered Walk with D-Ball (150/100)* *Change shoulders after 50 Meters.
Accessory Body Armor Body Armor 3×10 Single Arm Dumbbell Bench Press (Each Side)  3×10 Single Arm Dumbbell Overhead Press (Each Side) After each set, complete 15 GHD Sit-ups

20
Thursday, September 20th

Conditioning Bike/Row Bike/Row 3 rounds 100 cals Rest 1:2 (eg, rest for half as long as the effort takes)  
Accessory A) Zercher hold 3x:60 seconds B) HS lateral walk (facing wall) 3x25ft L/R C) KB Cossacks squat 3x8L/R  
Cool Down ROMOWD

21
Friday, September 21st

Accessory A) Single-leg dumbbell Romanian deadlift (hold DB in opposite hand, reach across body) 3x8L/R B) Overhead barbell hold 3x:40 seconds C) Over-arching side plank 3x12L/R
Conditioning 2 rounds 150 DU 20 thrusters (155/105)
Strength Squat Clean Squat Clean  Minutes 1-2-3: 3 Squat Cleans (60-63-66%) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans (70-73-76%) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (80-82-84%)
Strength Front Squat Front Squat  2×4 @ 70% 2×3 @ 75% 2×2 @ 80%
Strength Push Press Push Press Build to 8RM
Gymnastics Gymnastics Complex Gymnastic Complex 6 Sets of the Complex: 3 Toes to Bar 3 Chest to Pull-ups 2 Toes to Bar 2 Chest to Pull-ups 1 Toes to Bar 1 Chest to Pull-ups Perform without dropping. Rest as needed between.
Conditioning Conditioning 3 Rounds For Time: 30/21 Calorie Row 15 Box Jump Overs (24″/20″) 7 Burpee Bar Muscle-ups
Cool Down Aerobic Restoration Aerobic Restoration 30 Minute Bike

22
Saturday, September 22nd

Conditioning Adderall “Adderall” 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)
Midline Midline Conditioning Midline Conditioning 4 Rounds, Each for Time: 15/12 Calorie Assault Bike 21 GHD Sit-ups 100′ Bear Crawl 50′ Handstand Walk Rest 1:30 between rounds
Conditioning Odd-Object Conditioning Odd-Object Conditioning 3 Rounds: 50 Meter Heavy Yoke Carry 100 Meter Heavy Sled Push 150 Meter Front Rack Double Kettlebell Carry Not for time, but moving with a purpose. Rest as needed between.
Conditioning Teams of 2 27-21-15-9 Pull-ups Burpee box jumps (24/20) (YGIG) Snatches (135/85) + 9-15-21-27 Pull-ups Burpee box jumps OHS

23
Sunday, September 23rd

No workout posted

24
Monday, September 24th

Accessory A) Double KB front rack walking lunge 4x12L/R Perform all reps on one leg before completing reps on other leg Rest :30 seconds between sides B) Hollow hold + alternating single-leg tuck-up 4x:15 seconds + 8 L/R
Conditioning 3 rounds 15-12-9 Burpees WB (20/14) TTB Rest 3 minutes between rounds
Strength Snatch Snatch  On the Minute x 14: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%) Minute 4: Rest Minutes 5-6-7: 2 Squat Snatches (72-75-78%) Minute 8: Rest Minutes 9-10-11: 1 Squat Snatch (82-84-86%) Minutes 12-13-14: 1 Squat Snatch (82-84-86%)
Strength Snatch Tempo Pull Snatch Tempo Pull  6 Sets of 1 (74-77-80-83-83-83%) 3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.
Strength Back Squat Back Squat  3 Sets of 9 (67-71-75%)
Conditioning Lucky 7’s “Lucky 7’s” 5 Rounds: 7 Bar Muscle-Ups 7 Dumbbell Clusters (70’s/50’s)
Conditioning Conditioning 5 Rounds For Time: 15/12 Calorie Bike 21/15 Calorie Row

25
Tuesday, September 25th

Conditioning Assault Bike Conditioning Assault Bike Conditioning 3 Rounds: Minute 1: 18/14 Calorie Bike Minute 2: 15/12 Calorie Bike Minute 3: 12/9 Calorie Bike Minute 4: Rest
Conditioning Under Fire” “Under Fire”  4 Rounds: 400 Meter Run 15 Sumo Deadlift High Pulls (115/80) 9 Burpee Box Jump Overs (24/20)
Midline Midline Conditioning Midline For Time:  50 Heavy Rope Double Unders, 25′ HSW, 50 GHD, 25′ HSW 40 Heavy Rope Double Unders, 25′ HSW, 40 GHD, 25′ HSW 30 Heavy Rope Double Unders, 25′ HSW, 30 GHD, 25′ HSW 20 Heavy Rope Double Unders, 25′ HSW, 20 GHD, 25′ HSW 10 Heavy Rope Double Unders, 25′ HSW, 10 GHD, 25′ HSW Rest 2 Minutes 1 Set Max Effort D-Ball Hold (150/100)
Accessory Body Armor Body Armor 3 x Max Effort Weight Vest Strict Handstand Push-ups (20/14) 3 x Max Effort Weight Vest Strict Ring Dips (20/14) 1 x Max Effort Strict Handstand Push-ups (No Weight Vest) 1 x Max Effort Strict Ring Dips (No Weight Vest)
Conditioning 0-10 minutes 1000m run 9 clean + jerk (255/175) 10-20 minutes 1000m run 15 clean + jerk (205/145) 20-30 minutes 1000m run 21 clean + jerk (165/115)

26
Wednesday, September 26th

Strength Barbell Cycling Barbell Cycling On the 0:00 – 12 Unbroken Squat Clean Thrusters On the 5:00 – 9 Unbroken Squat Clean Thrusters On the 10:00 – 6 Unbroken Squat Clean Thrusters Same load across.
Strength Deadlift Deadlift  3×3 @ 82% 3×2 @ 87% 3×1 @ 92% Rest as needed between sets.
Conditioning Conditioning For Time:  100 Wallballs (30/20) *Every Break: 3 Burpee Box Jump Overs (30/24)
Conditioning Odd-Object Conditioning Odd-Object Conditioning For Time:  15-12-9-6-3: Row for Calories Toes to Bar Directly into… 400 Meter Prowler Push (3/4 Bodyweight Sled)
Cool Down Recovery Bike Recovery Bike 40 Minute Effort
Accessory Inverted row 1A) Inverted row 3x10
Accessory Wide-stance good morning 1B) Wide-stance good morning 3x8
Accessory 2A) Single-arm ring FLR 3x:20 seconds L/R 2B) Bench supported donkey kick 3x15
Conditioning AMRAP12 60/50 cal row 40 back squats (BW/80% BW) 20 L/R singe-arm DB shoulder to overhead (70/50) Max CTB in remaining time

27
Thursday, September 27th

Conditioning 8x200m sprints Rest 2 minutes between reps Target pace is a hard 400m pace (eg, a pace that would be near maximal for 400m)
Accessory A) Single-arm farmers carry 4x100ft B) Banded face pulls 4x15
Cool Down ROMWOD

28
Friday, September 28th

Strength Squat Clean Squat Clean Minutes 1-2-3: 3 Squat Cleans (62-65-68) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans (72-75-78) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (82-84-86) Minutes 12-13-14: 1 Squat Clean (82-84-86)
Strength Front Squat Front Squat  2×4 @ 73% 2×3 @ 78% 2×2 @ 83%
Conditioning Overtime “Overtime” For Time:  21 Calorie Air Runner, 21 Power Snatches 21 Calorie Air Runner, 21 Overhead Squats  15 Calorie Air Runner, 15 Power Snatches 15 Calorie Air Runner, 15 Overhead Squats  9 Calorie Air Runner, 9 Power Snatches 9 Calorie Air Runner, 9 Overhead Squats Barbell: (115/80)
Accessory Body Armor Body Armor 3×12 – Dumbbell Bench Press 3×10 – Weighted Alternating Pistols 3×8 – Weighted Strict Ring Dips 3×6 – Weighted Pull-ups
Strength Half-kneeling landmine press A) Half-kneeling landmine press 3x12/R
Strength Landmine row ​B) Landmine row 3x12L/R
Accessory ​C) Standing landmine trunk rotation
Conditioning EMOM24 1st: 15/12 cal bike 2nd: 15 KB squat clean (53/35) 3rd: 15 American KBS (53/35) 4th: 15 hanging leg raise

29
Saturday, September 29th

Conditioning Sock Hop “Sock Hop”  Teams of 3: 2 Rounds For Time 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Cleans 100 Barbell-Facing Burpees Round 1: (135/95)  Round 2: (115/80)
Conditioning Odd-Object Conditioning Odd-Object Conditioning 3 Rounds: 27 GHD Sit-ups 21 Chest to Bar Pull-Ups 150 Meter D-Ball Carry (150/100) 50 Meter Yoke Carry (380/330)
Accessory Body Armor Body Armor 3 “Giant Sets”: 12 Barbell Good Mornings 36 Hip Extensions 2 Minutes Between Sets

30
Sunday, September 30th

No workout posted

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