Wednesday 10-27-21


AMRAP 8:
Max Strict Presses
– Each time you break, perform 50 double unders

Rest 4:00

AMRAP 8:
Max Hang Power Cleans
– Each time you break, perform 30 squats

COMP: (115#/75#) , (205/145#)
SPORT: (85#/55#) , (185-155/135-105#)
FITNESS: (75#/45-30#) , (135-95/75-45#)

Scoring: Reps

Tuesday 10-26-21

You have 22 minutes to complete Part 1, then do what you can with Part 2
Part 1
3 Rounds:
21/15 Calorie Row
15 Deadlifts
12 Strict Handstand Push-ups
9 Box Jumps
then…..
Part 2
Work Up to a heavy 3 Deadlift

COMP: (225/155) , (30″/24″)
SPORT: (185/135) , (24″/20″) Kipping HSPU’s, Cut # or Cut Reps of HSPU’s
FITNESS: (155/95) , Short Jump or Step Ups, Seated DB Strict Presses

Monday 10-25-21


AMRAP 20:
5 Strict Pull-ups
10 Alternating Dumbbell Snatches
15 Lateral Dumbbell Burpees

COMP: (70/50) As Written
SPORT: (50/35) As written or cut # of Pull Ups
FITNESS: (45-30/30-20), Assistted Pull Ups

Scoring: Rounds + Reps

Sunday 10-24-21


10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Squats (50’s/35’s)

After Each Round:
1 Rope Climb
50 Meter Dumbbell Farmers Carry

Scoring: Time

Saturday 10-23-21


3 Rounds:
800m Run
63 Kettlebell Swings
36 Pull Ups
400m Run
42 Kettlebell Swings
24 Pull Ups
200m Run
21 Kettlebell Swings
12 Pull Ups
then…
30 Cleans & Jerks

Scoring: Time

Friday 10-22-21


5 Rounds:
1k Run
30 Wall Balls

COMP: (20/14) Both 10ft line
SPORT: (20/14-12) (10ft/ 9ft )
FINTEES: (14/ 10-6) (10ft/ 9ft )
40 minute Time Cap
Add 1 second for each rep or every 100m not done

Scoring: Time

Thursday 10-21-21


5 Rounds:
1k Run
30 Wall Balls

COMP: (20/14) Both 10ft line
SPORT: (20/14-12) (10ft/ 9ft )
FINTEES: (14/ 10-6) (10ft/ 9ft )
40 minute Time Cap
Add 1 second for each rep or every 100m not done

Scoring: Time

Wednesday 10-20-21

Shoulder Press for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 2 reps

Scoring: Load


Back Squat for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 2 reps

Scoring: Load


Deadlift for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 2 reps

Scoring: Load

Tuesday 10-19-21

21 Overhead Squats
800 Meter Run
18 Overhead Squats
600 Meter Run
15 Overhead Squats
400 Meter Run
12 Overhead Squats
200 Meter Run
9 Overhead Squats

NO more than 70% of today’s heaviest 3 OHS

COMP: (95/65)
SPORT: (85-75/55-45)
FITNESS(65-55/35-25)

Scoring: Time


Overhead Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Scoring: Load

Athletes Notes

  • These are the working sets. We will do them together, getting a set every 2 minutes & ideally climbing in weight each round.

Monday 10-18-21


4 Rounds For Time:
500 Meter Row
12 Burpee Pull-ups
21 Box Jumps (24″/20″)

Scoring: Time