A1. BS @ 20X1; @70-82% 3-4x 5—building/  rest 60 sec 135# 4-4-3-4-2

A2. Ghd Raises 6-8 x 5 / 2:00 rest 8-6-6A-4A-2A

+

3 sets: increase in speed per round, start conservative 

15 cal Row

5 Rope Climbs 

15 cal Row

rest 90 sec 

6:56 - 1 rope climb 3 failed attempts

3:14 1climb

3:54 1 climb

+

Burpees —record reps

30 sec all out

rest walk 2:30 x 5

10 every set

 10/7

A1. Close Grip BP @ 30X1; ]8-10 x 2] [6-8 x 2] 60sec rr 75# 10-10-8-8

A2. Pendley Row @ 20X1; [8-10 x 2] + [6-8 x 2]; 60sec rr 75# 10-10-8-8

B1. Push Ups @ 21X2; 8,8,8,8; rest 90 sec elevated barbell push up 6-8-6-6

B2. 1 arm db row @ 20X1; 8-12/arm x 4; rest 90 sec - 15 sec b/t arms 12-12-12-12 25#

B3. Powell Raises @ 2010; 10-12/arm x 2; rest 30 sec b/t arms 10/a 10#

10/8

35min running Clock

100’  35# Plate Overhead Waiters Carry

6 Alt TGU #12kg

200m Run

100' 1arm Farmers Carry @ 53-62# (switch arms at 50’)

6 Sand Bag Get ups #30

100ft VC

53# FC

4 full rounds + 15ft. OWC

10/9

A1. Rear Foor Elevated Single  Leg Squat @ 3010; 8/leg x 4 / 30sec rest 20#/hand

A2. Good mornings @3211; 6,6,6,6 - start @ 75 and build ea round/ 30sec rest 75-95-105-105

A3. Single Arm OH FW 30m #30/h x 4/ 2:00 rest 35#kb

+

EMOM 10min

odd — 3 pull ups - sub 3 negative PU

even— 12 Unbroken WB shots #14/9ft

10/10

A. Dead-LIft @ 55% of 1RM;  2 reps every 30sec x 12sets

+

3 sets same times/set:

Row 400m @2:03/500m pace

20 Push ups

10 Tng PS (55#)

rest walk 3 min b/t sets 

Monday Sept 29

A1. Front rack reverse lunge; 6-8/leg x 4; rest 60 sec

A2. Russian KB swing x 15 HEAVY x 4; rest 60 sec

B1. Seated DB press; 12,10,8,6; rest 30 sec (build)

B2. Wall walk x 3; 30 sec rest

B3. FLR 30sec hold on Rings / 90sec rest

+

for time:

Row 30 cals

20 Pendlay Rows @75

Row 20 cals

20 Renegade Rows #20/h

Row 10 cals

Tuesday Sept 30

AM

A. Segmented clean DL 2,2,2,2,2; rest 2 min (135#+) 135-155-165-175-185

C1. DB Single Arm Row  8-10x 3; rest 30 s 25#

C2. DB bench press; 8-10 x 3; rest 30s 25#

C3. Hollow Rock 30sec c 3/ 2:00 rest 10 

+

3 sets for time:

Row 20 cals

10 DB To Shoulder  + Push Press #35/h

15 Burpees

rest walk 2 min

- consistent times per set

5:36 - 5:08 - 5:10

Wednesday  Oct 1

off

Thursday Oct 2

A1. DB Split squat @3111; 5-7/leg x 4; rest 1 min 75#

A2. GH raise @40X0; 6-8 x 4; rest 1 min

B1. Standing Behind the Neck Press @2010; 10,8,6,4 / 60s rest 50-50-60-70#

B1. BB Shrugs 10,10,10,10 / 2:00 rest 115#

+

5 rds@ consistant

10 cal AD

Run 100m

25m single arm FW (alt arms per set)

8 Box Jumps Step down 20"

Friday Oct 3 

4 sets:
A1. Dead-Lift TnG; x5 W/ #135 / 30sec rest
A2. Ring Push ups x  8-10 / 30sec rest between sides
A3. Db Russian Step ups Alt  8 steps #20/h  / 30sec rest
A4. Plank hold on Rings 45 sec / 60sec rest

+

4 Sets each for time; improve time each round — 80,85,90,95% efforts

10 Russian KBS 1.5pd

10 Burpees

25 DU

1min walk rest

Saturday Oct 4

45-60min Walk/hike out side unplugged

Monday 9/15

A. Back Squat 10x 50% , 8 @ 60%, 6@70%, 4@75%, 2 @80%/ 90sec rest —then EMOM 5min 2 reps @ 80%
B1. Wt Walking Lunges x 20 steps x 3/ 30sec rest
B2. Ring Rows amrap in 60sec / 2:00 rest
C1. Glute Bridges @11X3; hold 3 counts at top 5,5,5 / 30sec rest

C2. FLR 60sec from floor x 3 / 2:00 rest

D1. Skull Crushers 10-12 x 3 / 60sec rest
D2. 400m Row @ 85% x3 / 60sec rest

Tuesday 9/16

A1. RDL @4111;  5,5,5,5 / 60sec rest #start with #95 and add 10lb per set
A2. Seated Db Shoulder Press Neutral grip (palms facing you) 12,10,8,6 /60sec rest
B1. Russian Step ups 8 /leg x 3 / 30sec rest

B2. Push Press am rap in 60sec #65—good form, break when needed on rack / 2:00 rest
C1. Powell Raise @2010; 10,10,10 / 30sec rest

C2. Side Bridge 30sec each side x3/ 30sec rest

+

3 sets @85% --record reps per set, find a sustainable pace

30sec Russian KBS 1.5

rest 30sec
30sec Push ups
rest 30sec
30sec Double Unders

90sec rest

Wednesday 9/17

off day

Thursday 9/18

A1. Single Leg Squat @22X0; 6 x 4  /90sec rest
A2. RDL @ 4011; 4-6 x 4 /2:00 rest
B1. KB Front Rack Step Ups (tough load, but don't compromise performance) 16-18" @20X1; 6ea leg x 3 /90sec rest
B2. Back Extensions 10-15 x 3/ 90sec rest
C1. Double Leg Raise 12 x 3 / 60sec
C2. Side Bridge 30sec each side x 3 / 60sec rest

Friday 9/19

A1. Dumbbell Bench Press Semi Supinated Grip @ 3010; 6-8 x 4/90sec rest
A2. Bent Over 2 DB Row @ 2011; 8-10 x 4/ 90sec rest
B1. Heavy DB  Farmer Walk 30m x3 / 30sec rest
B2. Renegade Row x 10 /30sec rest
B3. Row 10calories / 90sec rest