Monday 9/19


3 sets
Max Strict HSPU
Rest 1:00 Between Sets
Silver: Push-Ups
Bronze: Kneeling Push-Ups
*No resting in the bottom for either
*Hips off ground for push-ups


20min AMRAP
10 Push-Press (115/80)
10 Russian Kettlebell Swings (53/35)
10 Box Jumps (24/20)

Silver: 85/65PP, 35/26KBS
Bronze: 55/45PP, 26/15KBS, Step-Ups


Tuesday 9/20


3 sets
Max Reps Strict Pull-Ups
Rest 1:00 Between Sets
*No Kip to Assist
*Everyone attempts a pull-up first
*If pull-ups are 1 rep, finish out the sets
with ring rows.
Silver: Feet Elevated Ring Row
Bronze: Ring Rows


Min 1: 15/12 Cal Bike
Min 2: 6 C2B + 6 Air Squats
Min 3: MaxHollow Hold

Silver: 6 Kipping Pull-Ups
Bronze: 6 Jumping Pull-ups


3 Sets:
8/8 Single Arm Dumbbell Bench Press
8/8 Bulgarian Split Squats
Rest 1:00


Wednesday 9/21


8 Rounds For Time:
500m Row
8 Squat Cleans (95/65)

Silver: (75/55)
Bronze: 400m, (45/35)
*Trade Rounds


3 Sets
5 each Y-T-W
8 Romanian Deadlift
10/10 Single Leg Calf Raises

Rest 1:00


Thursday 9/22


3 sets
Max Reps Toes To Bar
Rest 2:00 Between Sets
*Drop to hanging knee raises
*Knees must brake parallel
*Dropping off the bar stops the set


50 Double Unders
40 Sit-Ups
30 Push-Ups
20 Reverse Lunges

75 Single Unders
30 Sit-Ups
20 Push-Ups
20 Reverse Lunges


10 Minutes Coach Led Mobility


Friday 9/23


3 sets
Max Reps Ring Muscle Ups
Rest 2:00 Between Sets
Silver: BMU
Bronze: Dips (box or ring)


4 Rounds:
Every 6 Minutes
10 Back Squat (~70% of 5 RM)
8 Burpees
120ft. Farmer Carry (Heavy)
30ft. Handstand Walk

Silver: 2 Wall Walks
Bronze: 40 alt. Plank Shoulder Taps


Saturday 9/24


4 Rounds
20 Alt. Dumbbell Snatch (50/35)
400m Run
120ft. Plate OH Carry (45/35)
200m Run
Rest 2:00


Bike Intervals
8 Rounds
:20 Work/ :20 Rest



WODs 10/3

Monday 10/3 Bring A Buddy Day “Strength” Bench Press E2MOM x 5 5 Reps @ 70-75% of 3RM “Conditioning” Partner

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WODs 9/25

Monday 9/26 Build To a 3 RM Bench Press (20:00) “Conditioning” For Time: 15-12-9-6-3 60ft. Shuttle Runs Handstand Push-Ups *Hand

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WODs 9/19

Monday 9/19 “Strength” 3 sets Max Strict HSPU Rest 1:00 Between Sets Silver: Push-Ups Bronze: Kneeling Push-Ups *No resting in

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WODs 9/12

Monday 9/12 “Conditioning” 15 AMRAP 1 Power Clean (70% 1 RM) 2 Squat Cleans (70% 1 RM) 30 Double Unders

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WODS 9/5

Monday 9/5 Labor Day 8:30am only “Hot Shots 19” 6 Rounds For Time: 30 Air Squats 19 Power Cleans (135/95)

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WODs 8/29

Monday 8/29 “Strength” E3MOMx4 6/6 Barbell Front Rack Box Step-Up *Box is at knee Height :30 Squat Hold w/ Plate

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