September 24th

“Big Drip”
AMRAP 20:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-ups
8 Single Arm Dumbbell Snatches (70/50)

September 24th

Strength
Barbell Bench Press or Deadlift
Heavy Set of 5

Conditioning

AMRAP 15:
25 Double Unders
15 Deadlifts 115/85
25 Double Unders
15 AbMat Sit-ups

September 23rd

AMRAP 5:

‘200′ Walking Lunge
200 Meter Single Dumbbell Farmers Carry (50/35)
Max 10-Meter Shuttle Runs In Time Remaining

Rest 5 Minutes

AMRAP 5:
100′ Single Front Rack Dumbbell Walking Lunge (50/35)
200 Meter Single Dumbbell Farmers Carry (50/35)
Max 10-Meter Shuttle Runs In Time Remaining

Rest 5 Minutes

AMRAP 5:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
200 Meter Single Dumbbell Farmers Carry (50/35)
Max 10-Meter Shuttle Runs In Time Remaining

September 22nd

“Pipe Down”
21-15-9:
Power Cleans (115/85)
Hand Release Push-ups

Directly Into…

21-15-9:
Push Press (115/85)
Toes to Bar

September 21st

Front Squat Complex
Build to a Heavy:
1 Pausing Front Squat (2 Seconds in Bottom)
1 Front Squat

“Dodgeball”
10 Rounds For Time:
15 Wallballs (20/14)
200 Meter Run

September 20th

“Door Dash”
For Time:
800 Meter Run
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
400 Meter Wreck Bag Run (50/35)
30 Chest to Bar Pull-ups
400 Meter Wreck Bag Run (50/35)
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
800 Meter Run

or

“Shrink Wrap”
10-9-8-7-6-5-4-3-2-1:
Power Snatches (75/55)
Burpees

September 18th

“Litter Box”
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)