September 6th, 2023
Push Jerk
On the 3:00 x 5 Rounds:
5 Push Jerks @ 65% 68% 72% 76% 76%
“5th Gear”
AMRAP 15:
30/24 Calorie Bike
10 Clean & Jerks
Time Cap: 15 Minutes
FX: 75/55
RX: 95/65
RX+: 115/85; ECHO
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September 5th, 2023
“Parti Time”
For Time:
300 DU (450 SU)
2 Mile Run
100 Toes to Bar
* Partition However You’d Like
Time Cap: 30 Minutes
FX: Leg Raises
September 3rd, 2023
Front Squat
On the 3:00 x 5 Rounds:
5 Front Squat @ 80-85%
* Same Weight Across
“Window Shopper”
For Time:
50 Wallballs
50/40 Calorie Row
50 Alt DB Snatches
50/40 Calorie Row
50 Wallballs
Time Cap: 15 Minutes
FX: 14/10; 35/25
RX: 20/14; 50/35
RX+: 20/14; 70/50
September 1st, 2023
“Sea Sick”
AMRAP 10:
2,000/1,800 Meter Row
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 8:
1,500/1,350 Meter Row
Max Calorie Bike
Rest 3 Minutes
AMRAP 6:
1,000/900 Meter Row
Max Calorie Bike
Rest 2 Minutes
AMRAP 4:
500/450 Meter Row
Max Calorie Bike
Rest 1 Minutes
AMRAP 2:
250/225 Meter Row
Max Calorie Echo Bike
August 31st, 2023
“Team Schmalls”
[TEAMS OF 3]
Buy-In: 800 Meter Run (Together)
150 Burpees
120 Pull-ups
90 Synchro Air Squats
60 Kettlebell Swings
30 Handstand Push-ups
Cash-Out: 800 Meter Run (Together)
Time Cap: 30 Minutes
FX: 35/26; 35s/25s DB Push Press
RX: 53/35
RX+: 70/53; C2B
August 30th, 2023
Power Clean
Every 2 minutes x 7 Rounds
10 starting @ 55%
“Flat Feet”
3 Rounds For Time:
21-15-9 T2B
50 DUs (65 SUs)
21-15-9 Squat Cleans
50 DUs (65 SUs)
Time Cap: 15 Minutes
FX: 75/55
RX: 95/65
RX+: 115/85
August 29th, 2023
Strict Press
Every 90 sec for 5 Rounds
5 x 3 Push Press
Every 90 sec for 3 Rounds
3 x 4
“Betty”
5 Rounds For Time:
12 Push Presses
20 Box Jumps
Time Cap: 15 Minutes
FX: 95/65; 20/18
RX: 115/85; 24/20
RX+: 135/95; 24/20
August 28th, 2023
Back Squat
5×5 > 78-82% Across
“Once And For All”
For Time:
30 Front Squats
200 Meter Farmers Carry
1,000/900 Meter Row
Time Cap: 15 Minutes
FX: 115/85; 35s/25s
RX: 135/95; 50s/35s
RX+: 155/105; 50s/35s
*If short on rowers, a 5 minute stagger should work
August 26th, 2023
“Team Small”
[TEAMS OF 2]
3 Rounds For Time:
1,000 Meter Row
50 Burpees to Target
50 Box Jumps (24″/20″)
800 Meter Partner Run**
* Split Reps As You’d Like
** Run Holding a Band
Time Cap: 30 Minutes
FX: 20/18
RX: 24/20
RX+: 24/20
August 25th, 2023
Deadlift
3 Rep Max > 85% RM
“Optimus Prime”
AMRAP 7:
Wallballs EMOM
[Starting at 1:00]: 5 Deadlifts
FX: 155/105, 14/10
RX: 185/125, 20/14
RX+: 225/155, 30/20
“GHD Challenge”
Max GHDs situps
Time Cap: 1 Minute