A. Reverse Lunges
5×5 (Build)

B. EMOM 12
1- 10 Ring dips or 3-5 Ring MU
2- 1 min plank hold
3- 5 Tall Box Jumps (36/30)
4- 1min wall sit

A. Split Jerk
4×2

B. 3rds:
500m Row
10 Burpees over Erg

A. Front squats
4×1 95%
+drop set at 80%

B. For time:
50-40-30-20-10
DU
ea “-” is 10 S2OH (155/105)

A. EMOM 14
1- 3 Deadlift (Build)
2- 10 T2B
@ 14min Mark
100/70 Cal Bike

Hike Mt. Pilchuck!! No regular classes.
Meet at trail head 7am

or

Caravan from gym at 5:45am

A. Split Jerk
3×2

B. EMOM 9
1- 12 Rower Abs
2- 40 Russian Twists
3- :30 Slide Crunch

A. Sept. 11th
For time:
2001m Run
11 Box Jumps
11 Thrusters (135/95)
11 C2B
11 P. cleans
11 HSPU
11 KB swings (70/53)
11 T2B
11 DL
11 Push Jerks
2001m Row

A. Every :90 for 12mins:
Power Snatch l.l.

B. Every 2mins for 12mins:
16/14 Cal Bike
5 Power Snatch (135/95)

A. Bench Press
4×2 90%

B. 4 rds:
8 ring Dips (RX+ MU)
10 DB snatch (70/50)
14/ 12 Cal Row

A. Front Squats
4×2 93%
+Drop set 80%

B. AMRAP 10
20 Walking Lunges
15 AS
10 DB stepovers (50/35) (20)
200m Run

A. For time:
20 Thrusters
15 C2B
10 Burpees over bar

20 Power Cleans
15 C2B
10 Burpees over bar

20 S2OH
15 C2B
10 Burpees over bar

20 CnJ
15 C2B
10 Burpees over bar
(115/85)

A. Bench Press
4×3 88%
-Super set 4×10 Bicep curls

B. AMRAP 12
40 Stepups (20)
20 Situps
400m Run
RX=WV

A. Front squats
4×2 90%
+drop set at 80%

B. For time:
50 WB (20/14)
1000m Row
50 WB

A. Split Jerk
3×2

B. AMRAP 9
16 Box jumps (24/20)
16 FR Lunge (95/65)
16 Pullups

A. Sumo Deadlift
Build to Heavy 3 rep

B. 6 sets:
12/10 Cal Bike
12 KB Swings (70/53)
*Rest 1min

“Relentless”
For Time (with a Partner):
2,000 meter Row
4 rounds of “Cindy”
50 Toes-to-Bar
4 rounds of “Cindy”
50 Power Cleans (135/95 lb)
4 rounds of “Cindy”
50 Wall Balls (20/14 lb)(10/9 ft)
4 rounds of “Cindy”
2,000 meter Row

A. For time:
10 Snatches (185/125)
800m Row
10 CnJ (225/155)
1000m Run
10 DL (275/185)
25 BBJO (24/20)

EMOM 12
1- 20 banded Tricep ext
2- 20 Bicep Curls
3-10 Single Arm Row
@14min Mark
EMOM 10
1-10/8 Cal Bike
2-40 DU

A. Bench Press
4×4- 85%

B. AMRAP 9
6 Bar MU
9 Power Cleans (155/105)
200m Run

A. Every 2mins for 18 mins:
0- 2 S2OH
2- 50 AS, 25 Pushups, 10 V-ups
*Build for Push Jerks
At 20min mark:
1000m Row

A. Front Squats
4×2 88%
+ Drop set at 80%

B. For time:
30 Box Step overs (50/35) (24/20)
30 Single Arm DB snatch
30 Box Stepovers

*2 DB for stepovers
*Single DB snatch
*all same weight

A. Push Press
3×3 85%

B. 3rds:
6 manmakers (50/35)
12 Pullups
24 Weighted Situps

A. “HolleyMan”
30rds:
5 WB’s
3 HSPU
1 Power Clean (225/1

A. Front Squats
4×2 85%
+ Drop set 80%

B. in 5mins:
750m Row
20 Weighted Situps
Max Thrusters (95/65)
*Score is total Thrusters

A. AMRAP 20
0,5,10,15 200m Farmer Carry
(50/35)

10 Hang Snatch (95/65)
12 T2B
14 Cal Bike

A. Push Press
3×3 83%

B. 4 rds:
20 stepups (24/20)
10 Pushups
20 Situps
10 Lunges
RX=WV

A. Deadlift
4×4 80%

B. AMRAP 9
8 Full Clean (95/65)
10 Burpees to Target
300m run

A. Bench Press
4×4 83%

B. 50 WB (20/14) Buy-in
@2min mark:
3rds:
15 C2B
15 Box Jump overs (24/20)
15 S2OH (135/95)

A. 5rds:
3 CnJ (225/155)
5 Bar MU
300m Run

SweatFit:
Every 2mins for 14mins:
200m Run
Then:
Burpees
KB swings
Stepups
situps