Friday, September 24, 2021

Performance

5×5 Push Press, Every 90sec

3 Rounds For Time of:
20 Handstand Push Ups
20 GHD Sit Ups
20 Push Ups
20 Russian KB Swings, 70#/53#

Intermediate

5×5 Push Press, Every 90sec

3 Rounds For Time of:
20 ABMAT Handstand Push Ups
20 GHD Sit Ups to Parallel
20 Push Ups
20 Russian KB Swings, 53#/35#

Fitness

5×5 Push Press, Every 90sec

3 Rounds For Time of:
20 DB Strict Press
20 Sit Ups
20 Mod Push Ups
20 Russian KB Swings, 35#/26#

Thursday, September 23, 2021

Performance

6×2 Pause Front Squat, Every 90sec

4 Cycles of:
AMRAP in 2:30min of:
16/14cal Ski
ME Front Rack Reverse Lunges, 135#/95#

Rest 1:30

Intermediate

6×2 Pause Front Squat, Every 90sec

4 Cycles of:
AMRAP in 2:30min of:
16/14cal Ski
ME Front Rack Reverse Lunges, 115#/75#

Rest 1:30

Fitness

6×2 Pause Front Squat + 150m Run, Every 90sec

4 Cycles of:
AMRAP in 2:30min of:
14/12cal Ski
ME Goblet Reverse Lunges, 35#/26#

Rest 1:30

Tuesday, September 21, 2021

Performance

5 Rounds For Time of:
400m Run
21 Toes to Bar
12 Barbell Weighted Step Ups, 24″/20″, 115#/75#

Cash Out:
2 Rounds of:
15 Pause Weighted Hip Extensions, 2sec
30sec Hollow Rock
1min Plank

Intermediate

5 Rounds For Time of:
400m Run
21 Toes to Bar
12 Barbell Weighted Step Ups, 24″/20″, 115#/75#

Cash Out:
2 Rounds of:
15 Pause Weighted Hip Extensions, 2sec
30sec Hollow Hold
1min Plank

Fitness

5 Rounds For Time of:
300m Run
21 Straight Leg Sit-Ups
12 DB Weighted Step Ups, 20″/16″, 35#/20#

Cash Out:
2 Rounds of:
15 Pause Hip Extensions, 2sec
30sec Deadbug
1min Plank or Max Effort (which ever comes first)

Wednesday, September 22, 2021

Performance

Every 3min x 4 sets:
3 Position Power Snatch (floor, knees, hips)
ME Strict Unbroken Pull Ups

AMRAP in 15min of:
5 Hang Power Snatch, 135#/95#
10 Burpee Pull-Ups
1512cal Assault Bike

Intermediate

Every 3min x 4 sets:
3 Position Power Snatch
45sec ME Strict Pull Ups

AMRAP in 15min of:
5 Hang Power Snatch, 115#/75#
10 Burpee Pull-Ups
1512cal Assault Bike

Fitness

Every 3min x 4 sets:
3 Hang Power Snatch
12 Ring Rows
45sec Plank Hold

AMRAP in 15min of:
10 Hang DB Snatch, 25#/20#, 5 ea arm
10 Burpees
10 Pull Ups (toe assist or banded)
10cal Assault Bike

Monday, September 20, 2021

Performance

6×1 2 Pos Clean (floor, knees) + 1 Jerk, Every 90sec

For Time, Reps of:
25-20-15-10-5
Row, cals
5-4-3-2-1
Muscle-Ups
Thrusters
M: 95, 125, 145, 165, 185
W: 65, 85, 105, 115, 125

Intermediate

6×1 2 Pos Clean + 1 Jerk, Every 90sec

For Time, Reps of:
25-20-15-10-5
Row, cals
10-8-6-4-2
Ring Dips
5-4-3-2-1
Thrusters
M: 85, 115, 125, 135, 155
W: 55, 75, 85, 95, 105

Fitness

Every 90sec:
6×1 2 Hang Clean + 1 Push Jerk
+ 25 Sit-Ups

For Time, Reps of:
25-20-15-10-5
Row, cals
Box Dips
Thrusters, 45#/35#

Saturday, September 18, 2021

Performance

With a continuously running clock

AMRAP in 5 min
40/30 cal Ski
40 Single Dumbbell Hang Power Clean (20 each arm), 50#/35#
40 Weighted Box Step Ups (24″/20″), 50#/35#
4 Rope Climbs

Rest 3 min

AMRAP in 10 min
40/30 cal Ski
40 Single Dumbbell Hang Power Clean (20 each arm), 50#/35#
40 Weighted Box Step Ups (24″/20″), 50#/35#
4 Rope Climbs

Rest 5 min

AMRAP in 15 min
40/30 cal Ski
40 Single Dumbbell Hang Power Clean (20 each arm), 50#/35#
40 Weighted Box Step Ups (24″/20″), 50#/35#
4 Rope Climbs

*Partner workout with one partner working at a time.*

Intermediate

With a continuously running clock

AMRAP in 5 min
40/30 cal Ski
40 Single Dumbbell Hang Power Clean (20 each arm), 40#/30#
40 Weighted Box Step Ups (20″/16″), 40#/30#
20 Strict Pull Ups

Rest 3 min

AMRAP in 10 min
40/30 cal Ski
40 Single Dumbbell Hang Power Clean (20 each arm), 40#/30#
40 Weighted Box Step Ups (20″/16″), 40#/30#
20 Strict Pull Ups

Rest 5 min

AMRAP in 15 min
40/30 cal Ski
40 Single Dumbbell Hang Power Clean (20 each arm), 40#/30#
40 Weighted Box Step Ups (20″/16″), 40#/30#
20 Strict Pull Ups

*Partner workout with one partner working at a time.*

Fitness

With a continuously running clock

AMRAP in 5 min
30/25 cal Ski
30 Single Dumbbell Hang Power Clean (15 each arm), 30#/20#
30 Box Step Ups (20″/16″)
30 Ring Rows

Rest 3 min

AMRAP in 10 min
30/25 cal Ski
30 Single Dumbbell Hang Power Clean (15 each arm), 30#/20#
30 Box Step Ups (20″/16″)
30 Ring Rows

Rest 5 min

AMRAP in 15 min
30/25 cal Ski
30 Single Dumbbell Hang Power Clean (15 each arm), 30#/20#
30 Box Step Ups (20″/16″)
30 Ring Rows

*Partner workout with one partner working at a time.*

Friday, September 17, 2021

Performance

7×2 Back Squat, Every 90sec

AMRAP in 14min of:
14/12cal Row
28 Double Unders
14 Pistols, 7 each leg
28 Double Unders

Intermediate

7×2 Back Squat, Every 90sec

AMRAP in 14min of:
14/12cal Row
14 Double Unders
14 Assisted Pistols, 7 each leg
14 Double Unders

Fitness

7×2 Back Squat, Every 90sec

AMRAP in 14min of:
12/10 cal Row
36 Single Unders
12 Goblet Squats
36 Single Unders

Thursday, September 16, 2021

Performance

7×2 Push Jerk, Every 90sec

For time:
18-15-12-9-6 reps of
Handstand Push Up
C2B Pull-Ups
KB Swings, 70#/53#

Intermediate

7×2 Push Jerk, Every 90sec

For time:
18-15-12-9-6 reps of
Handstand Push Up, elevated surface
Pull-Ups
KB Swings, 53#/35#

Fitness

7×3 Push Press, Every 90sec

For time:
18-15-12-9-6 reps of
Z Press
Pull-Ups
KB Swings, 35#/26#

Wednesday, September 15, 2021

Performance

EMOM for 8min, 1 Snatch

4 Rounds For Time of:
12 Overhead Squats, 135#/95#
21 GHD Sit-Ups
400m Run

Intermediate

EMOM for 8min, 1 Snatch

4 Rounds For Time of:
12 Overhead Squats, 95#/65#
21 GHD Sit-Ups to Parallel
400m Run

Fitness

EMOM for 8min, 1 Power Snatch + 1 Overhead Squat

4 Rounds For Time of:
10 Overhead Squats, 45#/35#
20 Straight Leg Weighted Sit Ups
300m Run

Tuesday, September 14, 2021

Performance

Every 3min x 4 sets:
8 Bench Press
50′ Handstand Walk

AMRAP in 20min of:
20/17cal Assault Bike
20 Toes to Bar
20 DB Push Press, 50#/35#, ea arm

Intermediate

Every 3min x 4 sets:
8 Bench Press
ME Handstand Hold

AMRAP in 20min of:
20/17cal Assault Bike
20 Toes to Parallel
20 DB Push Press, 40#/30#, ea arm

Fitness

Every 3min x 4 sets:
8 Bench Press
ME Box Handstand Hold

AMRAP in 20min of:
15/12cal Assault Bike
20 Leg Raises
20 DB Push Press, 25#/15#, ea arm

Monday, September 13, 2021

Performance

Every 2min x 5 sets:
3 Deadlift
30sec L-Sit

4 Rounds For Time of:
8 Deadlift, 255#/175#
16 Bar Facing Burpees

Intermediate

Every 2min x 5 sets:
3 Deadlift
30sec Knee Bent L-Sit

4 Rounds For Time of:
8 Deadlift, 165#/115#
16 Bar Facing Burpees

Fitness

Every 2min x 5 sets:
3 Deadlift
30sec Leg Raises

4 Rounds For Time of:
8 Deadlift, 95#/65#
16 Burpees

Saturday, September 11, 2021

Performance

“The Thirteen”
13 Rounds For Time of:
26cal Row
8 Strict Pull-Ups
21 Shoulder to Overhead, 95#/65#

This workout is dedicated to the 13 soldiers who died on August 26, 2021, at the airport in Kabul, Afghanistan, while engaged in a dangerous, selfless mission to save the lives of others. They were assisting in the evacuation of US Citizens and friendly Afghan nationals. Thirteen soldiers died, 11 Marines, an Army Corpsman, and a Navy Corpsman.

The attack marked one of the deadliest days for American forces in the past decade of the 20-year war in Afghanistan — and took place just days ahead of the U.S.’s planned full withdrawal from the country that was overtaken on Aug. 15 by the Taliban.

The soldiers who sacrificed their lives were:
– Dylan Merola – 20
– Daegan William-Tyeler Page – 23
– Humberto Sanchez – 22
– Johanny Rosario – 25
– Nicole Gee – 23
– Hunter Lopez – 22
– Taylor Hoover – 31
– Ryan Knauss – 23
– David Lee Espinoza – 20
– Rylee McCollum – 20
– Jared Schmitz – 20
– Kareem Nikoui – 20
– Max Soviak – 22

Intermediate

13 Rounds For Time of:
26cal Row
8 Assisted Strict Pull-Ups
21 Shoulder to Overhead, 85#/55#

Fitness

13 Rounds For Time of:
26cal Row
8 Strict Ring Rows
21 Shoulder to Overhead, 45#/35#

Friday, September 10, 2021

Performance

6×3 Back Squat, every 90sec

AMRAP in 16min of:
16 KB Swings, 53#/35#
16 Box Step Ups, 24″/20″, 50#/35#
16 Weighted Sit-Ups, 25#/15#

Intermediate

6×3 Back Squat, every 90sec

AMRAP in 16min of:
16 KB Swings, 44#/26#
16 Box Step Ups, 20″/16″, 40#/30#
16 Weighted Sit-Ups, 15#/10#

Fitness

6×3 Back Squat, every 90sec

AMRAP in 16min of:
16 KB Swings, 26#/18#
16 Box Step Ups, 20″/16″, 25#/15#
16 Sit-Ups

Thursday, September 9, 2021

Performance

“Holleyman”

30 rounds for time of:
5 Wall ball shots, 20#/14#
3 Handstand push-ups
1 Power clean, 225#/155#

U.S. Army Staff Sgt. Aaron N. Holleyman, 27, of Glasgow, Mississippi, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on Aug. 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters, Shelby and Erin; son, Zachary; parents, Ross and Glenda; and siblings, Kelly and Daniel.

Intermediate

30 rounds for time of:
5 Wall ball shots, 14#/10#
3 Box Handstand push-ups
1 Power clean, 165#/115#

Fitness

30 rounds for time of:
5 Wall ball shots, 10#/4#
3 Z Press, 20#/10#
1 Power clean, 95#/65#

Wednesday, September 8, 2021

Performance

Every 3:30min x 4 sets:
10 Barbell Bent Over Rows
15 Hip Extensions
150m Farmer Carry

For Time, Reps of:
27-21-15-9
Toes to Bar
Assault Bike, Cals
*50 Double Unders Between Sets*

Intermediate

Every 3:30min x 4 sets:
10 Barbell Bent Over Rows
15 Hip Extensions
150m Farmer Carry

For Time, Reps of:
27-21-15-9
Toes to Parallel
Assault Bike, Cals
*25 Double Unders Between Sets*

Fitness

Every 3:30min x 4 sets:
10 Barbell Bent Over Rows
15 Hip Extensions
150m Farmer Carry

For Time, Reps of:
27-21-15-9
Leg Raises
21-15-9-6
Assault Bike, Cals
*75 Single Unders Between Sets*

Tuesday, September 7, 2021

Performance

6×3 Front Squat, every 90sec

AMRAP in 12min of:
4/3 Ring Muscle Up
12 Front Rack Lunges, 135#/95#
12/10 Ski, Cals
24 GHD Sit-Ups

Intermediate

6×3 Front Squat, every 90sec

AMRAP in 12min of:
12 Ring Dips
12 Front Rack Lunges, 95#/65#
12/10 Ski, Cals
18 GHD Sit-Ups to Parallel

Fitness

6×3 Front Squat, every 90sec

AMRAP in 12min of:
18 Box Dips
12 Front Rack Lunges, 45#/35#
10/8 Ski, Cals
18 Weighted Sit Ups, 15#/10#

Monday, September 6, 2021

Performance

“Small”

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24″/20″
Run 800 meters

U.S. Army Staff Sgt. Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on Feb. 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small-arms fire in Faramuz, Afghanistan.

He is survived by his father and stepmother, Murray and Karen; mother and stepfather, Mary and Peter MacFarland; and fiancee, Amanda Charney.

Intermediate

Three rounds for time of:
Row 750 meters
35 Burpees
35 Box jumps, 24″/20″
Run 600 meters

Fitness

Three rounds for time of:
Row 500 meters
25 Burpees
25 Box jumps/Step Ups, 20″/16″
Run 400 meters

Saturday, September 4, 2021

Performance

With a Partner:

AMRAP in 30min of:
240 Double-Unders
120cal Assault Bike
100 Box Jump, 24″/20″
80 Back Rack Lunges, 135#/95#

*One Partner Works at a Time, complete total reps before moving to the next exercise*

Intermediate

With a Partner:

AMRAP in 30min of:
180 Double-Unders
120cal Assault Bike
100 Box Jump, 20″/16″
80 Back Rack Lunges, 95#/65#

*One Partner Works at a Time, complete total reps before moving to the next exercise*

Fitness

With a Partner:

AMRAP in 30min of:
360 Sinlge-Unders
90cal Assault Bike
80 Box Jumps, 16″/12″
60 Back Rack Lunges, 45#/35#

*One Partner Works at a Time, complete total reps before moving to the next exercise*

Friday, September 3, 2021

Performance

Every 3min x 5 sets:
10 DB Bench Press
10 Inverted Barbell Rows

AMRAP in 12min
3/2 Rope Climbs
12 Handstand Push Ups
12/10 cal Ski
12 Single Arm DB Push Press, 50#/35#, ea arm

Intermediate

Every 3min x 5 sets:
10 DB Bench Press
10 Inverted Barbell Rows

AMRAP in 12min
12/10 Strict Pull Ups
12 Box Handstand Push Ups
12/10 cal Ski
12 Single Arm DB Push Press, 40#/30#, ea arm

Fitness

Every 3min x 5 sets:
10 DB Bench Press
10 Inverted Barbell Rows

AMRAP in 12min
12/10 Assisted Pull Ups
12 Z Press
12/10 cal Ski
12 Single Arm DB Push Press, 25#/15#, ea arm

Thursday, September 2, 2021

Performance

6×1 Clean + Front Squat, Every 90sec

Five round for time:
15 Toes to Bar
5-4-3-2-1
Squat Cleans
M: 205#, 215#, 225#, 245#, 255#
W: 135#, 145#, 155#, 165#, 175#

Intermediate

6×1 Clean + Front Squat, Every 90sec

Five rounds for time:
10 Toes to Parallel
5-4-3-2-1
Squat Cleans
M: 135#, 155#, 175#, 185#, 205#
W: 95#, 115#, 125#, 135#, 145#

Fitness

6×1 Clean + Front Squat, Every 90sec

Five rounds for time:
15 Straight Leg Weighted Sit Ups
5 Squat Cleans, 75#/45#

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