Wednesday, October 20

Gym Workout

Engine Day:
36:00 AMRAP:
200m Run
50 DU / 100 SU
20 Squat Clean (95/65)
20 AbMat Sit-up
200m Run
50 DU / 100 SU
20 HRPU
20 AbMat Sit-up

At Home Workout

Warmup:
6:00 AMRAP:
25 DU/SU/jumping jacks
6 squat up and over
4 inchworm + push-up

Part A:
Every 3:00 for 5 rounds:
5 SA front squat
+
5 SA Strict Press
+
5 SA Push Press
+
5 SA Thruster
**every 3:00 complete this full complex on ea arm. Must do full complex on one arm before moving on to the next arm*

Part B:
14:00 AMRAP:
30 weighted reverse lunges
20 alternating push-up + renegade row (15 ea arm)
10 alternating SA Devils press

Tuesday, October 19

Gym Workout

Athletic Day Part A:
2 Rounds for Time: (8:00 cap)
10 Snatch (135/95)
12 C2B/Pull-up
14 DB Power Cleans & Press(50/35)”
“Athletic Day Part B:
15:00 AMRAP:
2 Rounds:
24 Cal Row / 17 Cal Bike
24 T2B/K2C
*then*
ME Burpee DB/KB Box Step-Over

**Score is number of Box step-over**

**Burpee DB/KB Box Step-over = Do a full burpee, pick up a db/kb in each hand, step over the box, repeat on the other side.**

At Home Workout

Warmup:
5-7 minute moving warmup

Part A:
8:00 AMRAP:
10 Narrow Hand Push-up
20 Sit-up stand-up / 30 sit-ups

Part B:
Every 5:00 for 6 rounds:
2 shuttle sprint
50 Jump Squat
50 two foot mountain climber

Monday, October 18

Gym Workout

Build Day Part A:
4 Rounds:
:40 work / :20 rest
– FR Rear Foot Elevated Split Squat
– Alt SL Hanging L-Sit/knee raise w/pause
– FR Rear Foot Elevated Split Squat

**These should be heavy split squats**

Build Day Part B:
12:00 AMRAP for quality:
50 Russian Twist
5-8 Heavy Tempo Strict Press
20 Alternating SL KB Glute Bridge
5-8 Tempo Strict Pull-up / Banded

Tempo = :02 Pause at the top
Very Slow Lower

At Home Workout

Warmup:
6:00 AMRAP:
8 air squats
20 shoudler taps
30 skate jumps

Part A:
12:00 EMOM:
Min 1) 12 Weighted Cossack Squat / Cossack Squat
Min 2) 30 jump lunges
Min 3) :45 plank down up

Part B:
7:00 AMRAP:
30 KBS
30 Goblet squat

*2:00 rest*

7:00 AMRAP:
5 burpees
10 push-ups
15 box dips/chair dips

Workout for Thursday, September 30th

At Home Workout

At home workout:
Deck of cards:

Heart: Plyo Push-up
Diamond: Jump Lunges ea leg
Club: Crunches w/:02 pause
Spade: double pulsing air squat

Jacks: :45 Hollow Hold
Queens: :45 two-foot mtn climber
Kings: Burpee broad jump fence-2-fence & back
Jokers: bear crawl around interior fence

Gym Workout

Workout for Wednesday, September 29th

At Home Workout

At home workout:

Warmup:
5:00 AMRAP
10 broomstick/pvc kang squat
30 jumping jacks
10 broomstick/pvc ohs
10 push-ups

Part A:
3 Rounds:
:30 plank
:30 hollow hold
1:00 rest
:30 two foot mountain climbers
:30 flutter kicks
1:00 rest

Part B:
3 rounds:
8 SA KB Sit-up ea arm
8 SA Strict Press ea arm
8 SA B.O.R ea arm

Part C:
every 3:00 for 15:00
15 goblet squat
15 object deadlift
60 mountain climbers

Gym Workout

Build Day Part A:
10:00 EMOM:
Min 1) 6 Pause Front Squat
Min 2) :40 ME Strict Pull-up w/slow negative

Front Squat = 70%
*Athletes learning pull-ups can jump to the top position and just work on slow negative.

Build Day Part B:
16:00 For Quality:
8 Deadlift @ 70%-75% 3RM
12 SA KB OH Sit-up (6 ea hand)

12 KB Curl + Strict Press

Workout for Tuesday, September 28th

At Home Workout

Warmup:
6:00 Moving Warmup

Part A:
9:00 EMOM:
Min 1) 10 Broad Jump
Min 2) 16 Cossack Squat
Min 3) 10 forward/lateral sl jumps ea

Part B:
3 Rounds for Time:
50 Air squats
50 sit-ups
50 glute bridge
50 burpees
50 Push-ups
50 Reverse Lunges

Gym Workout

Engine Day:
Every 6:00 x 7 Rounds:
250m Row/.4 mile bike
10 Box-Jump
50 DU/100 SU
10 Clean & Jerk

Barbell = Moderate Weight

Workout for Monday, September 27th

At Home Workout

At home workout:

Warmup:
2 Rounds:
:30 Plank from hands
10 goodmorning
10 Slow air squat
10 birddog from knees
10 Lunge w/shoulder stretch

Part A:
4 Rounds for quality:
7 ea YTWA w/soup cans
7 SA floor press ea arm
Wall-sit w/8 figure-8 ea direction (soup can)

Part B:
For Time:
40 Burpees
80 Alt Overhead Lunge
40 Burpees

Gym Workout

Athletic Day Part A:
3 Rounds:
1:00 work / 1:00 rest
– Alternating Front Rack Step-up
– Push-up + Renegade Row

Step-ups @ 35% 1RM Front Squat

Athletic Day Part B:
36-26-16: (12:00 Cap)
Alt SA DB Squat Snatch / Snatch
T2B/K2C

Workout for Saturday, September 26th

Gym Workout

For Time with Partner:
1.4 Mile Assault Bike
1k Row
100 DU/200 SU
30 Sit-up
30 Power Snatch (75/55)

**3:00 rest**

Repeat

**This is follow the leader style. A1 starts the bike, once finished with the bike, the athlete moves to the rower, at that point, A2 can start the bike. both athletes keep moving through the workout, working at the same time, however, A2 cannot start a movement that A1 is working on. After the 3:00 rest, when the work is repeated, A2 will start the round.

**Each athlete has to do the full amount of work.