FORREST
(RX+)
2 Sets:
300/250m Row
15 Front Squats (115/85)
100 Double Unders
15 Shoulder to Overhead (115/85)
100 Double Unders
15 Thrusters (115/85)
300/250m Row
-rest 5:00 between sets-
RX: 95/65
FX: 75/55, Single Unders 1:1
Time Cap 29 Minutes
Bench Press
Week 9
Max Rep Bench Press (weight
increased from last week)
-rest 1:00-
Burn Out Set (50%)
PRIVATE RYAN
(RX)
Every 1:00 (15:00)
(40 sec work/20 sec rest)
Minute 1: Kettlebell Swings (53/35)
Minute 2: Box Step Ups (24/20)
Minute 3: Burpee to Bar
FX (35/26)
STRENGTH
Every 1:30 (6 sets) 1 Squat Clean + 1 Push Jerk @85% of Squat C&J
-into-
3x: 1 Clean Deadlift + 1 Clean Pull @90% of Squat C&J
PATRIOT
Freedom (RX’d)
5 Sets:
2:00 AMRAP
15 GHDs or V-Ups
10 Deadlifts (225/155)
Max Wall Walks
-rest 1:00 between sets-
FX: Sit Ups, Scaled Wall Walks or 10 Shoulder Taps to 1 Wall Walk
JOHN ADAMS
7:00 AMRAP
50/40 Calorie Air Bike
Max Calorie Row in the remaining time
-rest 4:00-
7:00 AMRAP
50/40 Calorie Row
Max Calorie Air Bike in the remaining time
RX:40/32 Cals
FX: 30/24 Cals
Mayhem Mini-Pump –Glutes
3-4 Rounds at moderate weight (RPE 7)
10 Weighted Hip Thrusts
-rest 30 seconds-
10 GHD Hip Raises OR 20 Supermans
-Rest 2 minutes between rounds-
Back Squat – Week 9
20 Rep Back Squat (weight increased from last week)
Lincoln
Teams of 2
18:00 AMRAP
Partner 1: 100m Medball Run (20/14)
Partner 2:
AMRAP
3 Strict Pull-Ups
6 Push-Ups
9 Air Squats
-Switch when the run is complete. Continue from where your partner
FX: 14/10
Fools Gold
(RX)
Teams of 2
3 sets:
8:00 AMRAP
8x50ft Shuttle Runs (4 each/1:1)
16 Power Snatches (135/95) (split)
8 Synchro Toes to Bar
-rest 3:00 between sets-
FX: Knees to Chest, 75/55
Strength Option
4 rounds of Max Effort 30 seconds of work/30 seconds of rest
* Level 1: Heel Assist Box Dips
* Level 2: Heel Box Ring Dips
* Level 3: Ring Dips
THEN ACCUMULATE:
* Level 1: 60 seconds High Plank Hold
* Level 2: 90 seconds High Plank Hold
* Level 3: 60 seconds
Bench Press
Week 8
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set
FAILURE TO LAUNCH
30 Shoulder to Overhead (115/85)
30 Box Jump Overs (20)
20 Shoulder to Overhead (135/95)
20 Box Jump Overs (24/20)
10 Shoulder to Overhead (155/105)
10 Box Jump Overs (30/24)
RX: 115/85
FX:95/65, 24/20 for all box jumps
Time Cap: 16 Minutes
Alright, Alright, Alright
(RX)
18:00 AMRAP
500/450m Row
25 Abmat Sit Ups
250/225m Row
25 V-Ups
FX: Alternating V-Ups or Tuck Ups
MAYHEM MINI-PUMP – Legs and Glutes
3 rounds:
10 Dumbbell Cossack Squat @ moderate weight RPE 7
-rest 30 seconds-
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
12 Supermans
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Snatch Complex
Every 1:00 (10:00)
1 Power Snatch + 1 Overhead
Squat @70-75%
-into-
3×3 Snatch Grip Deadlift
(80-90%)
The Wedding Planner
(RX)
12:00 AMRAP
10 Right Arm Hang Dumbbell Snatch (50/35)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (50/35)
10 Left Arm Hang Dumbbell Snatch (50/35)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (50/35)
FX: 35/25
McConaughey
Freedom (RX+)
Teams of 2
400/320 Calorie Air Bike
RX 300/240
FX 240/200
Time Cap: 25 Minutes
-split as needed-
ACCESSORY-
Accumulate 4 minutes of a
plank hold (elbows)
-rest as needed between
breaks-
* If you are unable to hold
the plank on your elbows for
longer than 30 seconds at a
time, scale to your knees or
the top of the push-up plank
hold.
* Athletes can partner up and
perform an 8-minute hold,
switching as desired. Try to
even out total hold times
between athletes.
* Score is the total time held,
accumulated (4:00 is the
goal)