Monday 23rd September
A1) Paused Deadlift
3x5+5kgs from last week
A2) Ring Dips
Max-Max-Max
B) For time:
Barbell Thruster – 9 Reps
Toes to Bar – 19 Reps
Barbell Thruster – 6 Reps
Toes to Bar – 16 Reps
Barbell Thruster – 3 Reps
Toes to Bar – 13 Reps
*Use 75% of BW for Thruster*
Friday 20th September
A1) Single Arm Landmine Press
5-5-5-5-5
A2) 5x100m Suitcase Carry - AHAP
B) For time:
21-18-15-12-9
DB Single Arm C&J (22.5/15)
Lateral Box Jumps 20''
Thursday 19th September
A1) Front Rack KB Squat
8-8-8-8
A2) Weighted Chin Ups
10-8-6-4
B) 2 rounds for Total time:
Push Ups – 10 Reps
100m Dash
Push Ups – 15 Reps
100m Dash
Push Ups – 20 Reps
100m Dash
Push Ups – 25 Reps
100m Dash
Rest 60 seconds.
Wednesday 18th September
For time in Pairs:
800m Run 'Together'
50 Synchro Burpees
100 DB Snatch (22.5/15)
125 American Swings (32/24)
100 Goblet Squats (32/24)
800m Run 'Together'
*35 Minute Timecap*
Tuesday 17th September
A) Crossfit Gymnastics Total 2.0
3 Sets for Max Effort
A1) Max Bar Muscle Ups
A2) Max Strict Toes to Bar
A3) Max HS Hold
-Rest as needed between sets-
B) 5 Rounds for time
9 Front Squats (60/40)
9 Cal Assault Bike
*8 Minute timecap*
Monday 16th September
A1) Paused Deadlift
3x5 @the weight you established last week
A2) Ring Dips
10-10-10 - Build
B) Complete 5 Rounds for total time:
15 American Swings (32/24)
30 Double Unders
10 Chest to Bar Pull Ups
-Rest 60 seconds between rounds-
Friday 13th September
A) Hang Power Snatch
Build to a Heavy Triple - 20 Minutes
B) EMOM for 12 Minutes
@70-80% of A
C) For time:
500m Row
Thursday 12th September
A1) Bench
5-5-5-5
A2) Nordic Hamstring Curls
5-5-5-5
B) AMRAP in 12 minutes:
1 minute Double-unders
1 minute DB Snatches (22.5/15)
2 minutes Double-unders
2 minutes Dumbbell snatches
3 minutes Double-unders
3 minutes Dumbbell snatches
Wednesday 11th September
3 Rounds:
1 min on : 1 min off
A. Max Cal Row
B. Max Wall Balls (9/6)
C. Max Burpees
D. Max Dumbell C&J (22.5/15)
E. Max Assault Bike
Tuesday 10th September
A1) Barbell Split Squats
5-5-5-5 L&R
A2) 5x ME Chin Over Bar Hold
B) 20 Minute AMRAP:
10R/10L Single Arm DB Lunges(22.5/15)
20 Russian Swings (32/24)
10 Deficit Push Ups