29 Sep 16

Warm up

Strength AHAP/AMRAP:
Press
Pull Ups
BB Curls
Weighted Dips

Stamina un-timed:
200 x Wall Balls

Conditioning 5 rounds for time:
2 x Curtis P’s
4 x Pull Ups
6 x Burpees
5-10-5 Suicide Run

Abs 2 rounds:
12 x Pulse Ups
16 x Russian Twists
30 x Reverse Crunches
15 x Wide Leg Sit Ups
60 sec Plank

28 Sep 16

Warm up

Strength
3 x 3 Squats
3 x 10 Leg Press
3 x 15 Leg Curl

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Hang from the bar for 5 minutes
3) Perform Max Sit Ups in 1:00, 2 x :30, & 4 x :15

Conditioning 20 down to 1 for time:
OH Walking Lunges
Burpees

Abs 2 rounds:
10 x Reverse Crunches
10 x Pulse Ups
60 sec Plank
6 x Side Bends
20 x Crunches

26 Sep 16

Warm up

Strength
3 x 3 Bench Press
3 x 10 Pull Ups
3 x 10 DB Fly
3 x 10 DB Row

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 min
2) Perform Max Chin Ups in 5 min

3) Perform 1/3 of your Max Push Ups EMOM for 3 min
4) Perform 3 rounds of 20: Wide Push Ups, Regular Push Ups, Diamond Push Ups, & Arm Haulers

5) Perform 1/2 of your Max Sit Ups in 4 min
6) Perform Max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning 20 min AMRAP:
2 x Rope Climbs
4 x HSPU
8 x KB Swings

Abs 2 rounds:
20 x Crunches
20 x Reverse Crunches
8 x Pulse Ups
15 x Bicycles

21 Sep 16

Warm up

Strength
3 x 3 Deadlift
3 x 10 Good Mornings
3 x 15 HLR

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Hang from the bar for a total of 5 minutes
3) Perform Max Sit Ups in 1:00, 4 x :30, & 5 x :15

Conditioning 8 rounds, 20 sec work/10 sec rest:
Wall Ball
KB Swing
Box Jump
Thrusters

Abs 2 rounds:
8 x Pulse Ups
10 x V-Ups
15 x Bicycles
15 x Crunches
12 x Sit Ups

17 SEP 16

Warm up

Strength
3 x 3 Press
3 x 10 Pull Ups
3 x 3 BB Curls
3 x 3 Weighted Dips

Stamina
1) Perform Max Pull Ups in 1 min
2) Perform Max Push Ups in 1 min
3) Perform Max Sit Ups in 1 min

Conditioning 10 rounds for time:
Run 100 m
3 x Thrusters
2 x SBGU
1 x Rope Climb

Abs 2 rounds:
20 x Pulse Ups
18 x Bicycles
8 x V-Ups
10 x Side Bends
15 x Crunches

09 Sep 16

Warm up

Strength
5 x 5 Deadlifts
5 x 10 Good Mornings
5 x 15 HLR

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 3 sets of Max Weighted Pull Ups

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform Max Push Ups in 2:00, 1:30, 1:00, & :30

Conditioning for time:
800 m Sandbag Run right side
Run 1 mile slick
800 m Sandbag Run left side
Run 1 mile slick

Abs 3 rounds:
8 x Bicycles
10 x Wide Leg Sit Ups
8 x V-Ups

08 Sep 16

Warm up

Strength
5 x 5 Press
5 x 5 Pull Ups
5 x 5 BB Curls
5 x 5 Weighted Dips

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 rounds of Max Push Ups & Arm Haulers in 60 sec each

3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform 3 rounds of 10 each: Sit Ups, Crunches, Leg Levers, K2E, Flutter Kicks, & Reverse Crunches

Conditioning 6 rounds for time:
4 x Sand Bag Suplex
20 m Bear Crawl
10 x Wall Ball
10 x KB Swing Toss

Abs 2 rounds:
22 x Russian Twists
14 x Side Bends
16 x Crunches
20 x Wide Leg Sit Ups
20 x Sit Ups