September 28, 2018

Warm up 

Coach Led 

Strength / Skill

Back rack lunge 

Build a heavy set of 3 

Workout of the day

400m run 

30 burpees over the bar 

20 wall balls 

3 rounds for time 

September 25, 2018

Warm up 

Coach Led 

Strength / Skill 

Pike ups 

Pull ups

Workout 

30-20-10 

Dead lifts 185/125#

Box jumps 

for time 

September 21, 2018

Warm up 
Coach Led

Strength / Skill

Back Squats 

Workout

75 double unders 
40 SA DB snatches 50/35#
50 double unders 
30 SA DB snatches 
25 double unders 
20 SA DB snatches 
15 double unders 
10 SA  DB snatches 

for time 

September 19, 2018

Warm up 

Coach led

Strength / Skill

Front Squats 

4 x 3 @ 4010 

Workout

21 Thrusters 95/65#
30 ab mat sit ups
15 Thrusters
30 ab mat sit ups
9 Thrusters
30 ab mats sit ups

September 17, 2018

Warm up 

Coach Led 

Strength / Skill

Squat cleans 

Workout 

100 wall balls 

every 25 perform 2 rounds of DT

September 15, 2018

Warm up 

Coach Led 

Workout 

Teams of 4 (preferably MM /FF)

Station 1 

Row 500m per athlete (ladies first then males) 

** All 4 athletes must complete the row before the move on to station 2**

Station 2 

12 hang power cleans per athlete  135/95#

** Same as row you can't mo...

September 14, 2018

Warm up 

Coach Led

Strength / Skill

Back Squats 

Workout 

200m run 

10 alt single arm oh walking lunges (50/35#)

10 burpees over dumbell 

September 11, 2018

9-11 Tribute workout 

  • 2001 meter Run

  • 11 Box Jumps (30/24 in)

  • 11 Thrusters (125/85 lb)

  • 11 Chest-to-Bar Pull-Ups

  • 11 Power Cleans (170/115 lb)

  • 11 Handstand Push-Ups

  • 11 Kettlebell Swings (2/1.5 pood)

  • 11 Toes-to-Bar

  • 11 Deadlifts (1...

September 10, 2018

Warm up 

200m Row 

Elephant walk 

Ts and Ys

Strength / Skill

Build a 3rm tng pc 

Workout 

A.) Take 80% and perform as many reps in 4 min rest 3 minutes 

B.) 3 wall climbs 

      5 clusters 

      7 burpees over bar 

3 rounds for time 

September 6, 2018

Warm up 

Coach Led 

Strength / Skill

Front Squats 

Workout of the day

21-15-9

Kbs 

hrpu 

boxjumps

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