September 25 – September 30, 2017

MondayTuesdayWednesdayThursdayFridaySaturday 10 Rounds for time: (30min cap) 5 Thrusters (115/95/75/55) 10 Pullups 1 Lap 0:45 Rest A. For Time: (12 Min cap) 30 Clean and Jerk (155/135/85/55) B. For Time: (12 Min cap) 50-40-30-20-10 Double Unders Sit-ups A) 7 Rounds...

September 18 – September 23, 2017

MondayTuesdayWednesdayThursdayFridaySaturday 5 Rounds: 1:00 Max Double Unders 1:00 Max Supermans 1:00 Max Wall Ball 1:00 Max Hollow Rocks 1:00 Max KB Swings (53/35/25) 1:00 Rest A) Deadlifts: 6 x 3 (12mins) B) *Benchmark* 2000m Row (12min cap) 2 Rounds for Time: 150...

September 11 – September 16, 2017

MondayTuesdayWednesdayThursdayFridaySaturday A) Back Squat 5 x 6 (10mins) B) 6min Max Row (cals) C) 6min AMRAP: 10 1/4 Burpees 10 Hollow Rocks 10 Lying Knees to Elbows A. For Time: (18 Min cap) 10-1, 1-10 Pullups Weighted/Strict Pushups *10 1/2 burpees after each...

September 4 – September 9, 2017

MondayTuesdayWednesdayThursdayFridaySaturday Labor Day “CHALLENGE” Workout 5 Rounds (60min cap): 30 Wall Ball 30 Burpees 5 “L” Laps 26 Min AMRAP: 15 Pullups 15 Goblet Squats (53/35/25/18) 15 Hand Release Pushups 250m Row 15-12-9-6-3 (28min...