September 3 - 8



a: Warm Up

2 rounds:

10 spiderman passing through squat

1 min p/s standing hip CARs holding rig upright

5 pause squat jumps


Daily Skill specific Warm up


b: Strength Superset

b1: Barbell Back Rack Forward stationary alternating lunge 3x20 (10p/s)

b2: Reverse-banded nordic curl 3x7


c: Metcon

For time:

20 KB Swing 24/16

20 Dual DB Burpee

20 KB Swing

20 Dual DB Front Squat

20 KB Swing

20 SA DB OHS (10R, 10L). (Scale to SA DB Thruster)


Cap: 10 min


d: Cool Down

2 min pigeon p/s




a: Warm Up

2 rounds:

5 static inchworm + pushup

30 sec hang

1 min p/s half kneeling Thoracic rotation against rig


Daily skill specific warm up


b: Strength circuit

b1: Barbell Front-Rack-Width Bench 3x10 Tempo 1111  (set up with plate stacks if necessary)

b2: Barbell Underhand Pendlay Row 3x10 Tempo 1111 TUT 40 secs


c: Metcon

12 min AMRAP

In pairs

Round for round

3 Hang Power Clean and Jerk 95/65 (Rx+ 115/75)

10 Box Jumps 24/20

15 Wall Balls 20/14


d: Cool Down

2min bent-arm seated shoulder extension




a: Warm Up

2 rounds:

10 (5 p/s) traveling side lunges

20 (10 p/s) SL bridge walk

10 (5p/s) Superman rock


Daily skill specific warm up


b: Strength Superset

b1: Banded HEAVIER Russian KB Swing 3x5

b2: Barbell Hip Thrust 3x10


15 min EMOM

1: 10 (5p/s) Dual DB Front Rack Step ups (no higher than 20 inch)

2: 10 Dual KB Sumo Deadlift + 30m farmer carry

3: 10 (5 p/s) SB on shoulder squats


d: Cool Down

2 min twisted lizard p/s




a: Warm Up

10 twisting bear passing through downdog

30 sec p/s wrist CARs

10 Seated Pike leg lifts


Daily skill specific Warm Up


b: Gymnastics Circuit 15min EMOM

1: WF HS Hold 10-40 secs. Add time.

2: 5-10 Strict Dip with 4 sec pause at top and bottom of dip or Ring Push Up with pauses.

3: 2-8 Strict Pullup with 4 sec pause chin-over or 5-15 sec pronated chin over bar hold.Same rep increased pause.


c: Metcon

For time:

1.6km run or 2km row


d: Cool Down

Wrist Extension 2 min

Roll Feet 2 min

Ankle Stretch 2 min p/s




a: Warm Up

10m Lizard Crawl

1 min p/s ankle CARs

10 squat to stand


Daily Skill specific warm up


b: Metcon

20 min AMRAP

Begin each round with 50 DUs


SA DB Hang CJ (alt sets of 5) 22.5/15

Burpees to target


Straight into

c: Strength

12 mins to build to heavy 1 Power Clean + 5 Front Squat 

until 32:00 on clock


Cool Down:

2 min Frog




a: Warm Up

Junkyard dog


2 rounds

1 min p/s shoulder CARs

10 cossack (5[/s)


Daily Skill specific Warm Up


b: Strength

10 min EMOM



c: Metcon

20 min EMOM in PAIRS

1: 5-15 synchro CTB (chest touches at same time)

2: 10-15 synchro box jump (on box/boxes at same time)

3: 10-15 synchro Dual KB Front Rack Squat (meet in bottom at top)

4: Rest


d: Cool Down

2 min Lying banded Hammy p/s