9 29

WARMUP

3 RNDS
10 Air Squats - 2 sec Pause at bottom
 10 Kettlebell Swings
 30 Single-unders

BUYIN

3 RNDS
 8 Deadlifts
 8 Front Squats
 8 Strict Presses

THEN

12 MIN
5-8 DL
2:00 Rest

WORKOUT

5 rnds - goal under 9 min

7 Deadlifts     225/ 155 -  185/135
14 Box Jump-overs   24/20

BONUS

Posterior Chain Flush &  Mobility

    2:00 Row     easy
2:00 Glute Smash & Floss (ea/s)
    2:00 Row     easy
2:00 Pigeon  (ea/s)
    2:00 Row     easy
2:00 Hamstring Smash & Floss

9 26

WARMUP

8 minutes smooth    Kb Complex

Start light and go heavier Kb at 4:00

8  Kb Deadlifts
8  Russian KbS
8  American KbS
8  Goblet Squats
20 sec  Balance on Right Foot
20 sec  Balance on Left Foot

Close eyes if confident in Balancing abilities

BUYIN

15 min
Accumulate  5-7 Sets

1 Power Clean  +
  2 PP Cleans

 OR 
3 HP cleans

WORKOUT

12 min  AMRAP
5/3 Strict Pullups
10 Hang Power Clean  95/65
25 Air Squats

BONUS

2:00-4:00    each
Trap Scrub   (ea/s)
Rotator Cuff Smash & Floss   (ea/s)

9 25

WARMUP

3 rnds
6 burpees
12 ring rows
12 pushups
8 passthru
100m run

BUYIN

testing

WORKOUT

3MOM - Start each movement
        on the 3 min mark

3 rounds
A) 500m Row or
        35 burpees

B) 400m run

C) 40 Wallballs 20/14

BONUS

testing

9 24

WARMUP

2 RNDS

2:00 Singleunders (relaxed)

30 sec Arm swing/Circles   (ea/s)
30 sec Classic Lat & Triceps Stretch   (ea/s)
30 sec Hollow Hold
30 sec Wall Slides
10 Scap Pushups
10 Db Press (ea/s) light

BUYIN

12 MIN
4-6 SETS
5 STRICT PRESS

WORKOUT

4 sets - under 15 min
8 Db Press 
30 sec Plank w/weight
6 Strict Pullups
10 TtB
     Rest 1:00

Adjust weight on press/plank &
 reps on pullups as needed

BONUS

2:00-4:00  Each
Barbell Shoulder Shear   R
Lat Smash    R
Banded Overhead Distraction R
Barbell Shoulder Shear   L
Lat Smash    L
Banded Overhead Distraction L

9 23

WARMUP

8 minutes

8 Romanian Deadlifts w/just Barbell

     50m Shuttle Run 

8 Front Squats

     50m Shuttle Run 

8 Press

     50m Shuttle Run

8 Thrusters

BUYIN

1K RUN  or  ROW

WORKOUT

30 Squat Clean     75/55

   30 Burpee Over Bar

      60 Box Jumps      24/20

   30 Burpee Over Bar

30 Squat Clean     75/55

BONUS

ACCUMULATE 2 MIN EA

HAM STRETCH

CATS & DOGS

DEAD HANG

3 19

WARMUP

3 rnds - 30 sec ea
  Calf raises
 Samson Stretch  (ea/s)
Air Squats
  Bodybuilders
 Plank

BUYIN

3 rnds
30 sec HS hold
30 sec knee raise hang
20 sec fast feet
20 high kicks

WORKOUT

20 min cap
100 Doubleunders [singles, x 1.5]
    50 Abmat Situps
       10 Wallballs  20/14
80 D-Us
   40 Abmat Situps
       20 WBs
60 D-Us
   30 Abmat Situps
       30 WBs
40 D-Us
   20 Abmat Situps
       40 WBs
20 D-Us
   10 Abmat Situps
       50 WBs

BONUS

3 rnd

20 scap pushups
10 Bottoms-up Kb  Press  (ea/s)
10 Lying External Shoulder Rotations (ea/s)

9 17

WARMUP

3 RNDS
10 Pushups  → Box Pushups
10 Situps
10 Medball Thrusters
10 Bench Dips 

BUYIN

2 RNDS
• 2 Strict HSPU     
• 5 Cal Row   
• 5 Strict Ring Dips   
• 5 Box Jumps   
• 5 HR Pushups   
• 100m  Shuttle Run

WORKOUT

Any order - goal under 30 min
   check EMAIL for your LEVEL/scaling

15 Strict HSPU
50/40 Cal Row OR burpees
50/40 Cal Row OR burpees
30 Strict Ring Dips
50 Box Jumps   24/20
50 Box Jumps   24/20
60 Hand Release Pushups
1 Mile Run

BONUS

same as MON

9 16

WARMUP

3 rnds
6 burpees
10 pass thru
20 arm swings each side
rotator prehab
100m run

BUYIN

12 min
Accumulate 4-6 Sets
3-5 Strict OH press

WORKOUT

HELEN
3 RNDS    - goal under 12 min
400m Run
21 American KbS  53/35
12 (jumping) Pullups

BONUS

  4 Rounds  
30 sec Heel Touches
30 sec Tuck ups
30 sec Russian Twists
30 sec Bicycle Crunches
    Rest 1:00

9 12

WARMUP 

10 min
1:00 Banded Overhead Distraction (ea/s)

In Remaining Time
10  Wall Slides
10  Scap Pushups
20 sec  Hollow Hold
20 sec  Arch Body Hold
10  Press w/Barbell

BUYIN

12 MIN
Accumulate 4-6 Sets
1 Press  +
1 Push Press  +
2 Push Jerk

WORKOUT

3 rnds
1 min AMRAP   
    •  Burpees
         Rest 1 min 
1 min AMRAP
    •   Wallball 20/14
         Rest 1 min 
1 min AMRAP
    •  Doubleunders or one-leg jrope
        Rest 1 min 

BONUS

2 rounds, 2 min each, easy
Low Box Stepups
Jog
Row

9 11 HERO WoD

WARMUP

3 rnds
6 burpees
30 sec wallsit
12m bear crawl
100m run

BUYIN

16 Piked OR HS Pushups

WORKOUT

9 Rounds - goal - finish ... 40 min cap
11 (Jumping) (CTB) Pullups
11 American KbS   53/35  35/26
11 Box Jumps      24/20/16
11 Air Squats

 Buy-Out

2001m Run

9 10

WARMUP

1K RUN - SPRINT at end

then 6 min

10 Spiderman Lunges  (2 sec hold in bottom)
3 Sun Salutation
10 PVC Passthroughs

BUYIN

15 min

 Accumulate 5-7 Sets
5 Overhead Squats

WORKOUT

15 min
8  KB Snatch    53/35  35/26
10  OH Reverse Lunge
25m  Suitcase Carry
   All on one side, 
       then switch

BONUS

1:00  Glute Smash & Floss   (ea/s)
3:00-5:00  Lizard     (ea/s)
3:00-5:00  Pigeon   (ea/s)

9 9

WARMUP

2 RNDS
100m run
8 pass thru
4 handstands
1 min hang

BUYIN

3 rnds
3 Power Cleans
9 Abmat Situps 
15 Doubleunders

and

TESTING

WORKOUT

5 RNDS - Goal under 15 min 
10 Power Clean   115/85 OR  95/65
20 Abmat Situps
35 Doubleunders OR
    75 Singleunders

BONUS

3 rnds
1:00 Bent Hollow Hold
30 sec Side Plank     R
30 sec Side Plank     L

9 5

WARMUP

2 rnds
15  Bow & Bend
1:00  Squat Ankle Stretch
20  Over & Backs
30 sec  World’s Greatest Stretch (ea/s)
8  Wall Slides

BUYIN

10 min EMOM
3 /5  TtB    OR    kn-elb  OR  kn-raise
5 Lateral Sq Jumps
2 (Pwr)  Clean & Jerk

WORKOUT

12 MIN
12 Deadlifts   95/65, 75/55, 55/35
9 Hang Power Cleans
6 Front Squats
3 Push Press

BONUS

2-4 min ea.
T-Spine Roller Smash
T-Spine Overhead Extension
Overhead Rib Mobilization   (ea/s)

9 4

WARMUP

10 MIN - 30 sec each
 Neck Circles
 Big Arm Circles
 Elbow Circles
 Wrist Circles

In Remaining Time - slow
10 Scap Pullups 
5 Inch Worms
10 Scap Pushups 

BUYIN

4 rnds
3-5 (weighted)Strict Pullups
  OR 5-8 r rows

     30 sec
Transition/Rest

3-5 Dip / (Box)Pushups @5050

  Rest 2:00

WORKOUT

pick one
50 Bodybuilder Jumping  Pullups
50 Burpee Jumping CTB Pullups
50 Burpee Pullups

BONUS

2 min each 
  run/Row
 Lat Smash
  run/Row
  Rotator Cuff Smash & Floss
  run/Row
  Classic Triceps & Lat Stretch

9 3

WARMUP

10 min
250m  /  200m Row

 then  Barbell Complex 
    remaining time 
8 Romanian Deadlifts
8 Front Squats
8 Press
8 Back Squats
8 Thrusters

BUYIN

3-5 Sets  of 5 Reps 
Accumulate 3-5 Sets -  Building
  5 Reps @ 30X0
(3 sec down, no hold, explode up, no hold)
           

WORKOUT

28/21 Thrusters   75/55
    225/150 Doubleunders OR 
         250 Singleunders
21/18 Thrusters
    150/100 Doubleunders  OR
          175 Singleunders
15 Thrusters
    50 Doubleunders  OR
         100 Singleunders
9 Thrusters

BONUS

  2:00 Row/Jog
2:00-4:00 Quad Smash    (ea/s)
    2:00 Row/Jog
2:00-4:00 Couch Stretch  (ea/s)
    2:00 Row/Jog
2:00-4:00 Barbell Shoulder Shear    (ea/s)

9 2 - Holiday Schedule

LABOR DAY SPECIAL

either

SWEET SIXTEE - 20% better than Filthy 50

or

Hero WoD
"JT"


21-15-9  
Handstand Push-Ups
Ring Dips
Push-Ups

or


12-9-6-3 
Handstand push-ups
Ring dips
Push-ups

or

15-12-9 
pike pushups
box ring dips
box Push-ups