Monday 25th September - Sunday 1st October

Monday

Skill

EMOM x 12 MINUTES
MIN 1 - :40 Jump Rope Practice*
MIN 2 - 2 Deadlifts + 3 Hang Power Cleans + 4 Alt. Front Rack Lunges**
MIN 3 - :40 Slow Glute Bridge-Ups

*Jump Rope Options:
Reverse Single Unders
Crossover Single/ Double Unders
Double/ Triple Unders
**Start with empty BB and build slightly past workout weight.

RPE 5

Workout

Performance

5 ROUNDS FOR TIME
8 Deadlifts (42.5/30)
10 Hang Power Cleans
12 Alt. Front Rack Lunges
24 Crossover Single Unders*

*Option for 30 Double Unders.

RPE 8
Time Cap 15:00

Fitness

5 ROUNDS FOR TIME
8 Deadlifts (30/20)
10 Hang Power Cleans
12 Alt. Front Rack Lunges
60 Single Unders

RPE 8
Time Cap 15:00

Tuesday

Workout

Performance

Cindy

AMRAP 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats

Or

Mary

AMRAP in 20 minutes of:
• 5 HSPU
• 10 Pistol squats
• 15 Pull-ups

Fitness

Cindy

AMRAP x 20 MINUTES
6 Ring Rows
8 Push-Ups
12 Air Squats

Or

Mary

AMRAP x 20

5 DBL DB Strict Press (Heavy)
10 Assisted Pistol Squats
15 Ring Rows



Finisher

4 SETS (:40 ON/ :20 OFF)

MOVT 1 - Single DB Overhead Hold
MOVT 2 - Single DB Gun Hold

1 SET = MOVT 1 + MOVT 2.



Endurance

4 SETS OF

AMRAP x 7
10-15-20-25 and so on...
Cal row
Cal ski
Cal bike

-Rest 3:00 between sets-

Wednesday

Partner Workout

IN TEAMS OF 2...

FOR TIME
120 KB Sumo Deadlift High Pulls (Athlete Choice, Heavy)
100 Sit-Ups
80/60 Cal Bike
100 KB Sumo Deadlift High Pulls
80 Sit-Ups
60/40 Cal Bike
80 KB Sumo Deadlift High Pulls
60 Sit-Ups
40/30 Cal Bike

*Partner 1 works while P2 rests. Split work as needed.

RPE 8
Time Cap 25:00




Weightlifting

Part 1.
Every 2:30 x 5

1 Snatch Pull
1 High Hang Snatch
1 Hang Snatch

Start @ 70% of 1RM Snatch & build to 78%

Part 2.
Squat Snatch for load:
2 reps @ 78%
1 rep @ 78%
1 rep @ 80%
1 rep @ 83%

Part 3.
Front Squat for load:

6 reps @ 65%
6 reps @ 68%
6 reps @ 70%
2 reps @ 73%
2 reps @ 75%

Thursday

Workout

Performance

2 ROUNDS FOR TIME
10 Strict Pull-Ups
100m DB Farmer Carry (22.5/15)
20 Up-Downs
20 Pull-Ups
10 No Push-Up DB Renegade Rows*
30 Ring Rows

*1 Rep = Row (R) + Row (L).

RPE 8
Time Cap 20:00

Fitness

2 ROUNDS FOR TIME
10 Banded Strict Pull-Ups
100m DB Farmer Carry (15/10)
15 Up-Downs
15 Jumping Pull-Ups
10 No Push-Up Renegade Rows*
20 Ring Rows

*1 Rep = Row (R) + Row (L).

RPE 8
Time Cap 20:00

Finisher

2-3 SETS
10/10 DB Side Bends
20 Tuck-Ups
40 Alt. Single DB Hollow Body Flutter Kicks

-Rest As Needed b/t Sets-




Hero

Kelly

5 rounds for time of:
• 400m run
• 30 Box Jumps 24/20"
• 30 Wall Balls

Friday

Strength

EMOM x 10 MINUTES*
1 Power Snatch
+
1 Hang Power Snatch

*Start Light and build to Moderate+.

RPE 6

Workout

Performance

2 SETS
2-3-4-3-2
Power Snatch*
5-10-15-10-5
Handstand Push-Ups

-Rest 2:00 b/t Sets-

*BB Weight Options:
(60/42.5)
(70/47.5)
(75/52.5)
(85/60)

RPE 9
Time Cap 16:00

Fitness

2 SETS
2-3-4-3-2
Power Snatch*
5-10-15-10-5
DB Push Press (Athlete Choice, Moderate)

-Rest 2:00 b/t Sets-

*BB Weight Options:
(42.5/30)
(52.5/35)
(60/42.5)
(70/47.5)

RPE 9
Time Cap 16:00



Weightlifting

Part 1.
Every 2:30 x 5

1 Low-Hang Clean High Pull
1 Power Clean
1 Jerk

Start @ 65% of 1RM C&J build to 78%

Part 2.
Every 2:30 x 5

2 Power Cleans + 1 Jerk

Start @ 78% build to 85%

Part 3.
Clean Grip Lift Offs

1 x 5 Reps @ 85%
1 x 4 Reps @ 90%
2 x 3 Reps @ 95%

% off 1RM C&J

Saturday

Endurance

HERO - SPC JUSTIN HEBERT
FOR TIME

17 Burpees
400mRun
21 Air Squats
17 Burpees

400m Run
28 Push-Ups
17 Burpees

400m Run
26 Lunges
17 Burpees

400m Run
21 Air Squats
17 Burpees

400m Run
28 Push-Ups
17 Burpees

400m Run
26 Lunges
17 Burpees

400m Run
17 Burpees
400m Run




Partner Workout

3000m C2B Bike or 2.1/1.8 Echo Bike or 2000m Row*

into

6 Rounds (partners alternate rounds) of:
12 Deadlifts (70/47.5)
9 Hang power cleans
6 Shoulder-to-overhead

into

2000m Row or 3000m Bike or 2.1/1.8 Echo Bike*

into

4 Rounds (partners alternate rounds) of:
12 Deadlifts
9 Hang power cleans
6 Shoulder-to-overhead

Buy Out
100 Double-unders

Time Cap 30:00

*Each pair must do 1 bike and 1 row

Sunday

Weightlifting

Part 1.
Every 2:00 x 5

3 Snatch Grip Push Presses
2 Overhead Squats

Start light and build to 70% of 1RM Snatch

Part 2.
Every 2:00 x 7

1 Pause* Squat Snatch
1 Squat Snatch

Start @ 70% of 1RM Snatch & build to 83%

*Pause at Hang for 2 Seconds

Part 3.
Every 1:30 x 6 Sets

3 Snatch Grip Deadlift**

Start @ 90% 1RM Snatch & build to 120%

**4 second eccentric phase

HIIT

Strength

Performance

Overhead Squat for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps

RPE 7

Fitness

Front Squat for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps

RPE 7


Workout

Performance

EMOM x 16 MINUTES
MIN 1+2 - 250/200m Row + 20 Toes to Bar
MIN 3 - Max Overhead Squats (52.5/35)
MIN 4 - Rest

RPE 9

Fitness

EMOM x 16 MINUTES
MIN 1+2 - 250/200m Row + 15 Toes to Something
MIN 3 - Max Front Squats (52.5/35)
MIN 4 - Rest

RPE 9







Monday 18th September - Sunday 24th September

Monday

Strength

12-10-8-6-4*
Deadlifts

*Start Moderate and build past workout weight.

RPE 8

Workout

Performance

5 SETS
Cardio Choice*
6 Deadlifts (143/92.5)

-Rest 1:00 b/t each Set-

*Cardio Choice Options:
18/14 Cal Row
15/12 Cal Bike
15/12 Cal Ski

RPE 9
Time Cap 15:00


Fitness

5 SETS
Cardio Choice*
6 Deadlifts (92.5/65)

-Rest 1:00 b/t each Set-

*Cardio Choice Options:
15/12 Cal Row
12/10 Cal Bike
12/10 Cal Ski

RPE 9
Time Cap 15:00

Tuesday

Workout

Performance

AMRAP x 20 MINUTES
20 Wall Ball (20/14)
15 Up-Downs
Box Jumps*

*Box Height + Reps Change Each Round...
RND 1= 20 Reps (20)
RND 2= 15 Reps (24/20)
RND 3= 10 Reps (30/24)
RND 4= 20 Reps (20)
And so on...

RPE 7



Fitness

AMRAP x 20 MINUTES
20 Wall Ball (14/10)
15 Up-Downs
Box Jumps*

*Box Height + Reps Change Each Round...
RND 1= 20 Reps (20)
RND 2= 15 Reps (20)
RND 3= 10 Reps (24/20)
RND 4= 20 Reps (20)
And so on...

RPE 7



Endurance

FOR TIME

100 AIr Squats
80 Lunges
60 Sit Ups
40 Push Ups
20 Burpees to Target

800m Run/1000m Row/1000m Ski/1.4-1.2 Air Bike

20 Burpees to Target
40 Push Ups
60 Sit Ups
80 Lunges
100 Air Squats

800m Run/1000m Row/1000m Ski/1.4-1.2 Air Bike

Wednesday

Partner Workout

"PARTNER HURRICANE"

ON A 6:00 RUNNING CLOCK…*
Max Cal Row

-Into-

AMRAP x 6 MINUTES*
10 Push Press (52.5/35)(35/25)
10 Toes to Bar/Toes to Target

-Into-

ON A 6:00 RUNNING CLOCK…*
Max Cal Row

P1 works while P2 rests.
During Rows athletes can switch as needed.
During AMRAP athletes can split work as needed.

RPE 8




Post Workout Strength

3x4*
Bench Press

*Build to a Heavy weight and stay at that weight across all sets. If you benched last week for the 6s, try to go heavier this week.




Weightlifting

Part 1.
Every 2:00 x 7

2 Squat Snatch

Start @ 60% of 1RM Snatch build to 80%

Part 2.
Every 2:00 x 6

1 Drop Snatch
2 Overhead Squats

@ 60-70% of Max Snatch

Part 3.
3 Sets

20 Banded Pull Aparts
15 Wall Angels
10 90/90 Plate Rotations

Thursday

Skill

ON AN 8:00 RUNNING CLOCK...
Practice Jump Rope Skills*

*Options:
Double Unders
Triple Unders
Crossover Single Unders

RPE 5

Workout

EMOM x 12 MINUTES*
MIN 1+2 - AMRAP of...25 Double Unders** + 15 Russian KB Swings (Athlete Choice, Heavy) + 10 KB Goblet Alt. Lunges
MIN 3 - :50 Plank Hold

-Rest 1:00-

EMOM x 12 MINUTES*
MIN 1+2 - AMRAP of...25 Double Unders** + 20 DBL DB Clean & Jerk (Athlete Choice, Mod) + 15 DBL DB Front Rack Squats**
MIN 3 - :25/:25 Side Plank Hold

*Pick up where you left off.
**Option for 15 Crossover Single Unders

RPE 6



Hero

CrossFit Tracks Memorial WOD - Becky

For Time
800 meter Run
30 Squat Snatches (42.5/30)
400 meter Run
30 Hang Cleans (42.5/30)
200 meter Run
30 Back Squats (42.5/30)
400 meter Run
30 Push-Ups
800 meter Run
30 Pull-Ups

Friday

Skill

EMOM x 5 MINUTES
1 Strict Pull-Up or Dynamic Kip Swing
+
1 Pull-Up or Half Pull-Up
+
1 Chest to Bar or Pull-Ups

RPE 5



Workout

Performance

3 ROUNDS
20 DB Floor Press (22.5/15)
25 Sit-Ups
20 Pull-Ups

-Into-

2 ROUNDS
20 DB Floor Press
25 Sit-Ups
15 Chest to Bar Pull-Ups

-Into-

1 ROUND
20 DB Floor Press
25 Sit-Ups
10 Bar Muscle-Ups

RPE 7
Time Cap 22:00

Fitness

3 ROUNDS
15 DB Floor Press (15/10)
20 Sit-Ups
20 Ring Rows

-Into-

2 ROUNDS
15 DB Floor Press
20 Sit-Ups
15 Jumping Pull-Ups

-Into-

1 ROUND
15 DB Floor Press
20 Sit-Ups
10 Pull-Ups**

**Option for Chest to Bar

RPE 7
Time Cap 22:00



Weightlifting

Part 1.
Every 2:00 x 6

1 Low Hang Clean - Below the knee
1 Hang Clean - Above the knee

Start @ 65% of 1RM C&J build to 80%

Part 2.
Split Jerk for load:

5 reps @ 60%
4 reps @ 65%
3 reps @ 70%
3 reps @ 70%

Part 3.
Romanian Deadlift for load:

5 reps @ 80%
5 reps @ 85%
4 reps @ 90%
4 reps @ 90%

Saturday

Partner Endurance

PARTNER ENDURANCE!

300m Run*
5 Rounds of Cindy**
300m Run
4 Rounds of Cindy
300m Run
3 Rounds of Cindy
300m Run
2 Rounds of Cindy
300m Run
1 Rounds of Cindy
300m Run

Score is time
Time Cap 37:00

1 Round of Cindy consists of 5 pull-ups, 10 push-ups, 15 squats.




Partner Workout

Strength

4 SETS
3 Unbroken Bear Complexes*

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press. Start Light and build to Moderate+.

-Rest As Needed b/t Sets-

RPE 6


Workout

IN TEAMS OF 2...

AMRAP x 16 MINUTES*
6 Unbroken Bear Complexes (60/42.5)(42.5/30)**
Max Cal Bike
5 Unbroken Bear Complexes
Max Cal Bike
4 Unbroken Bear Complexes
Max Cal Bike
3 Unbroken Bear Complexes
Max Cal Bike

**1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press.

*P1 completes 6 Unbroken Bear Complexes while P2 completes Max Cal Bike.

Each Bear Complex must be unbroken but rest can be taken b/t complexes.

Sunday

Skills

DOUBLE UNDERS & KIPPING SWINGS - ALL LEVELS

A double header to learn two skills to help you progress your cardio and gymnastics ability.

Kipping swings - master the foundational movement required to perform toes to bar, kipping pull ups, muscle ups and more on the rig.

Double Unders - drills to get you taking your skipping to the next level.


Weightlifting

Part 1.
Every 2:30 x 7

2 Power Snatches
1 Hang Power Snatch

Start @ 60% of 1RM Snatch build to 75%

Part 2.

Every 1:30 x 4

4 x Snatch High Pull

@ 70-75% of 1RM Snatch

Part 3.
Front Pause Squat for load:

4 reps @ 65%
4 reps @ 68%
3 reps @ 70%
2 reps @ 73%


HIIT60

6 SETS*
AMRAP x 3 MINUTES
100m Run
8 Box Jump Overs (24/20)
6 Burpees

-Rest 1:30 b/t Sets-

*Start at the beginning of each AMRAP.

RPE 8

























Monday 11th September - Sunday 17th September

Monday

Performance

Workout

Stand Tall

FOR TIME
2001m Row

-Into-

9 ROUNDS
11 Deadlifts (70/47.5)
11 Box Jumps (24"/20")
11 Pull-Ups

-Into-

2001m Run

RPE 9
Time Cap 44:00
(Score is Time)

NOTE -- This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.


Fitness

FOR TIME
2001m Row

-Into-

9 ROUNDS
11 Deadlifts (52.5/35)
11 Box Jumps (20)
11 Ring Rows

-Into-

2001m Run

RPE 9
Time Cap 44:00
(Score is Time)

NOTE -- This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.

Tuesday

Workout

AMRAP x 20 MINUTES*
3:00 Cardio Choice**
10/10 Single Arm DB Push Press (Athlete Choice, Mod)
20 Plate GTOH (Athlete Choice)
20 Up-Downs

*NOTE -- Choose a pace on this workout that fits your need. Needing recovery -- slow and consistent. Needing intensity -- push the pace.
**Goal for Cardio Choice is to subtly increase the pace every minute. MIN 1 = Easy / MIN 2 = Easy+ / MIN 3 = Mod. Nasal breathing only on Cardio.

RPE 7
(Score is Rounds + Reps)



Post Workout Strength

Bench Press for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps

RPE 5



Endurance

From 0:00 to 9:00 complete:

27-21-15-9
Cal bike
Overhead squats (42.5/27.5)

- Rest from 9:00 to 13:00 -

From 13:00 to 22:00, complete:

27-21-15-9
Cal row
DB floor press (2x 22.5/15)

- Rest from 22:00 to 26:00 -

From 26:00 to 35:00, complete:

27-21-15-9
Cal ski
Wall Balls (20/14)

Wednesday

Strength

EMOM x 8 MINUTES
1 Power Clean
+
2 Hang Power Clean

*Start Light and build to Moderate+.

RPE 6




Partner Workout

IN TEAMS OF 2...

AMRAP x 24 MINUTES
4 DB Hang Power Clean & Jerk (Athlete Choice)
4 Box Jump Overs (24/20)
2 Muscle-Ups**

*P1 will complete 1 full round while P2 rests. Once P1 completes a full round switch.
**Option for Ring or Bar.

RPE 9




Weightlifting

Part 1.
Clean Complex

Every 3:00 x 6

1 Squat Clean
1 Low Hang Squat Clean

Start @ 70% of 1RM Clean, build to 90%

Part 2.
Push Jerk for load:
#1: 3 reps @ 65%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 80%
#5: 2 reps @ 80%

Thursday

Strength

Performance

Overhead Squat for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps

RPE 9

Fitness

Front Squat for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps

RPE 9

Workout

Performance

3 ROUNDS FOR TIME
400m Run
21 Overhead Squats (35/25)
12 Handstand Push-Ups

RPE 6
Time Cap 15:00

Fitness

3 ROUNDS FOR TIME
400m Run
21 Front Squats (35/25)
12 Push-Ups*

*Options for Push-Ups...
Pike Push-Up
Hand Release
Standard Push-Ups
Knee Push-Ups

RPE 6
Time Cap 15:00





Hero

Bradshaw

10 rounds for time of:
• 3 Handstand push-ups
• 6 Deadlift, 225/155 lb.
• 12 Pull-ups
• 24 Double-unders

Friday

Workout

Performance

FOR TIME
60/50 Cal Bike
50 Back Rack Alt. Lunges (42.5/30)
30 V-Ups
50/40 Cal Bike
40 Back Rack Alt. Lunges
20 V-Ups
40/30 Cal Bike
30 Back Rack Alt. Lunges
10 V-Ups

RPE 7
Time Cap 30:00

Fitness

FOR TIME
50/40 Cal Bike
40 Back Rack Alt. Lunges (30/20)
30 Tuck-Ups*
40/30 Cal Bike
30 Back Rack Alt. Lunges
20 Tuck-Ups
30/25 Cal Bike
20 Back Rack Alt. Lunges
10 Tuck-Ups

RPE 7
Time Cap 30:00



Weightlifting

Part 1.
Snatch Complex

Every 2:30 x 6

1 Snatch High Pull
1 Power Snatch
1 Overhead Squat

Start @ 70% 1RM Snatch, Build to 80%

Part 2.
Snatch Balance for load:
#1: 5 reps
#2: 4 reps
#3: 3 reps
#4: 2 reps
#5: 2 reps

Part 3.
Front Pause Squat for load:
#1: 4 reps @ 70%
#2: 3 reps @ 75%
#3: 3 reps @ 78%
#4: 2 reps @ 80%
#5: 2 reps @ 80%

Saturday

Endurance

5 rounds

Performance/Fitness

Row 1000m/800m, Ski 1000m/800m, Run 800m/650m or Bike 2400m/2000m**

Rest 4:00

**Each athlete will draw from a hat for their machine EACH ROUND

Time Cap 40:00


Partner Workout

In Pairs

400m Ski
20 Wall-walks
30 Hang power cleans (42.5/27.5)
1000m Row
40 Toes-to-bar
50 Burpees-over-bar
200 Double unders
60 Kettlebell swings (24/16)
60 Sit-ups
2000m Bike
50m Plate overhead walking lunges (20/15)
40 Pull-ups
1000m Row
30 Hang power snatches (47.5/27.5)
20 Devil presses (2×22.5/15)
400m Ski

For time
Time Cap 40:00

*All movements require equal work

Fitness

In Pairs

400m Ski
20 Half Wall-walks
30 Hang power cleans (30/20)
1000m Row
40 Toes-to-Target
50 Up Downs-over-bar
200 Single unders
60 Kettlebell swings (16/12)
60 Sit-ups
2000m Bike
50m Plate overhead walking lunges (15/10)
40 Ring Rows
1000m Row
30 Hang power snatches (30/20)
20 Devil presses (2×15/10)
400m Ski

For time
Time Cap 40:00

Sunday

Sunday Skills

RING MUSCLE UPS - (ADV.)
Pre-requisite - Chest To Bar

This is a more advanced class for those athletes with the strength and basic skill needed to learn the ring muscle up. Please only book into this class if you have chest to bar pull ups.


Weightlifting

Part 1.
Every 2:00 x 7

1 Power Clean
1 Squat Clean
1 Jerk
Begin @ 60% of 1RM C&J, Build to 75%

Part 2.
Clean Pull for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps

@93% 1RM Clean

Part 3.
Back Squat for load:

5 reps @ 65%
5 reps @ 68%
4 reps @ 70%
4 reps @ 75%


HIIT60

Performance

4 SETS
10 Toes to Bar
8 Hang Power Cleans*
6 Toes to Bar
4 Power Cleans

-Rest 2:00 b/t Sets-

*BB Weights:
SET 1: (52.5/35)
SET 2: (60/42.5)
SET 3: (70/47.5)
SET 4: (85/60)

RPE 7
Time Cap 20:00
(Score is Total Time)**

**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.

Fitness

4 SETS
10 Toes to Something
8 Hang Power Cleans*
6 Toes to Something
4 Power Cleans

-Rest 2:00 b/t Sets-

*BB Weights:
SET 1: (35/25)
SET 2: (42.5/30)
SET 3: (52.5/35)
SET 4: (60/42.5)

RPE 7
Time Cap 20:00
(Score is Total Time)**

**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.













Monday 4th September - Sunday 10th September

Monday

Strength

Build to a mod/heavy 3 rep thruster

RPE 7


Workout

Performance

KALSU

FOR TIME*
100 Thrusters (60/42.5)

*At the top of each minute, including 0:00, complete 5 Burpees.

RPE 10
Time Cap 25:00


Fitness

FOR TIME*
100 Thrusters (Athlete Choice)

*At the top of each minute, including 0:00, complete 3 Burpees. Suggested weight (52.5/35) or (42.5/30).

RPE 10
Time Cap 25:00

Tuesday

Strength

EMOM x 5 MINUTES
1 Dynamic Kip Swing or Kip Swing
+
1 Pull-Up or 1/2 Pull-Up
+
2 Chest to Bar Pull-Ups or Pull-Up

RPE 5



Workout

Performance

EVERY 6:00 x 3 SETS
600m Run
20 Box Step Overs (24"/20")
20 Chest to Bars
-Max Sit-Ups w/ Time Remaining-

-Rest 2:00 b/t Sets-

RPE 7



Fitness

EVERY 6:00 x 3 SETS
600m Run
20 Box Step Overs (20")
20 Pull-Ups*
-Max Sit-Ups w/ Time Remaining-

*Option for Jumping Pull-Ups or Ring Rows.

-Rest 2:00 b/t Sets-

RPE 7



Endurance

Dude Where’s My Bar
For Time

2,400/2,000 meter Row
150 Double-Unders
1 mile Run
150 Double-Unders
2,400/2,000 meter Row

Wednesday

Partner Workout

Performance

IN TEAMS OF 2...

ON A 24:00 RUNNING CLOCK...
200 Double Unders
50 Toes to Bar
40 Hang Power Cleans (70/47.5)
150 Double Unders
40 Toes to Bar
30 Hang Squat Clean (85/60)
100 Double Unders
30 Toes to Bar
20 Power Cleans (92.5/65)
50 Double Unders
20 Toes to Bar

-Max Squat Cleans (100/70) w/ Time Remaining-

*P1 works while P2 rests. Split work as needed.

RPE 9




Fitness

IN TEAMS OF 2...

ON A 24:00 RUNNING CLOCK...
200 Single Unders
50 Toes to Target
40 Hang Power Cleans (52.5/35)
150 Single Unders
40 Toes to Target
30 Hang Squat Clean (60/42.5)
100 Single Unders
30 Toes to Target
20 Power Cleans (70/47.5)
50 Single Unders
20 Toes to Target

-Max Squat Cleans (85/60) w/ Time Remaining-

*P1 works while P2 rests. Split work as needed.

RPE 9




Weightlifting

Part 1.
Every 3:00 x 7

1 High Hang Squat Snatch
1 Low Hang Squat Snatch

Start @ 70% 1RM Snatch build to 90%

Part 2.
4 Sets

4 Snatch Pull
@103-105% 1RM Snatch

Thursday

Workout

Performance

FOR TIME
50/40 Cal Bike

-Immediately Into-

10 ROUNDS
5 Handstand Push-Up
5 Deadlifts (100/70)*

-Immediately Into-

50/40 Cal Bike

*Option to bump weight up to 115/80
RPE 9
Time Cap 20:00

Fitness

FOR TIME
40/30 Cal Bike

-Immediately Into-

10 ROUNDS
5 DB Push Press (Athlete Choice)
5 Deadlifts (70/47.5)*

-Immediately Into-

40/30 Cal Bike

*Option to bump weight up to 85/60
RPE 9
Time Cap 20:00





Hero

Karen Meets DT

FOR TIME

150 Wall Balls (20/14)

Every time you break complete 1 Round of DT

DT
12 Deadlifts (70/47.5)
9 Hang Power Cleans
6 Push Jerks

Friday

Workout

AMRAP x 25 MINUTES

100m DB Suitcase Carry(Athlete Choice, Moderate)*
10/10 Single Arm Supported DB Rows
20 DB Glute Bridge-Ups
100m Run (Easy Pace)
10 Reps of 'Lunge-Lunge-Up-Down**
20 Single DB Curls
20 Banded Dante Rows or Face Pulls
100m Run (Easy Pace)

*Switch hands as needed.
**1 Rep = Lunge (R) + Lunge (L) + Up-Down.

RPE 5




Weightlifting

Part 1.
Every 2:30 x 7

1 Clean High Pull
1 Power Clean
Jerk

Start @ 70% of 1RM C&J build to 85%

Part 2.
Clean Grip Lift Off
1 x 5 @ 85%
1 x 4 @ 90%
2 X 4 @ 95%
% Based Off 1RM C&J

Part 3.
Push Jerk for load:
#1: 5 reps @ 60%
#2: 4 reps @ 63%
#3: 3 reps @ 65%
#4: 3 reps @ 68%
#5: 2 reps @ 70%

Off 1RM C&J

Saturday

Lion’s Pride 2023!

Teams of 4

09:00 - 14:30

Sunday

Sunday Skillz

RING SKILLS FOR BEGINNERS*

Learning the basics of the gymnastics rings - your first stepping stones towards Ring Muscle Ups

*Advanced class next week for those ready for RMU's*


Weightlifting

Part 1.
Every 2:30 x 6

2 x Squat Snatch

Start at 65% of 1RM Snatch - build to 90%

Part 2.
Snatch Grip Romanian Deadlift

1 x 5 @ 85%
2 x 5 @ 90%
2 x 4 @ 95%

% Based Off 1RM Snatch

Part 3.
Back Squat for load:

4 reps @ 75%
3 reps @ 80%
3 reps @ 80%
2 reps @ 85%
2 reps @ 85%

HIIT60

EMOM x 12 MINUTES
MIN 1 - 200m Run
MIN 2 - :45 Max Rep Strict Pull-Ups*

-Rest 2:00 b/t P1 & P2-

EMOM x 12 MINUTES
MIN 1 - 15/12 Cal Row
MIN 2 - :45 Max Rep Strict Press (30/20)

*Option for Banded Strict Pull-Ups

RPE 7







Monday 28th August - Sunday 3rd September

Monday

Strength

Bench Press 3x10

RPE 5


Workout

2 SETS
AMRAP x 9 MINUTES
15/12 Cal Bike
12 Sit-Ups
9 Push-Ups*

*Option for Knee Push-Ups

-Rest 2:00 b/t Sets-

RPE 7

Tuesday

Strength

EMOM x 8 MINUTES*
MIN 1 - 1 Hang Squat Snatch + 1 Squat Snatch**
MIN 2 - 3-5 Reps of Gymnastics Pulling Skill

*Start light and build slightly past workout weight. Complex is meant to be unbroken.
**Option for Hang Power + Deep Power Snatch
**Gymnastics Pulling Options...
Pull-Ups
Chest to Bars
Jumping Ring Muscle-Up

RPE 6



Workout

Performance

Amanda

FOR TIME
9-7-5
Ring Muscle-Ups
Squat Snatch (60/42.5)

RPE 8
Time Cap 15:00



Fitness

FOR TIME
12-9-7
Pull-Ups*
Power Snatch (42.5/30)

*Chest to Bar Optional.

RPE 8
Time Cap 15:00



Endurance

FOR TIME

1000m Row
800m Run
50 Cal Echo Bike
15 Pull Ups
40 DB Box Step Up Overs (24"/20") (22.5/15)
15 Pull Ups
50 Cal Echo Bike
800m Run
1000m Row


Wednesday

Partner Workout

AMRAP x 25 MINUTES*
IN PAIRS

400m Run (Together)
30 Box Jumps (30/24)
30 Single Arm DB Over Head Lunges (22.5/15)
30 Synchro Sit-Ups
200m Run
15 Box Jumps
15 Single Arm DB Over Head Lunges (22.5/15)
15 Synchro Sit-Ups

RPE 7




Weightlifting

Part 1.
E2Mo2M x 7

1 Pause Power Clean (Pause Above the Knees for :03s)
1 Squat Clean
1 Jerk

Start @ 70% of 1RM C&J build to 80%

Part 2.
Push Jerk for load:
#1: 6 reps @ 65%
#2: 5 reps @ 70%
#3: 4 reps @ 75%
#4: 3 reps @ 80%
#5: 3 reps @ 80%


Thursday

Strength

Performance

Overhead Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps

RPE 5





Fitness

Front Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps

RPE 5





Workout

Performance

EMOM x 20 MINUTES
MIN 1 - 15 Toes to Bar
MIN 2 - 20 Wall Balls (20/14)
MIN 3&4 - Max 25ft Shuttle Runs*
MIN 5 - Rest

*Shuttle Run 25' out, 25' back. 1 Rep = 25' increment.

RPE 9





Fitness

EMOM x 20 MINUTES
MIN 1 - 15 Knees to Chest
MIN 2 - 20 Wall Balls (14/10)
MIN 3&4 - Max 25ft Shuttle Runs*
MIN 5 - Rest

*Shuttle Run 25' out, 25' back. 1 Rep = 25' increment.

RPE 9





Hero

The Dude

3 Rounds for Time

200m Wall Ball Carry (30/20)
12 Burpees
58 Air Squats
800 meter Run

Cash-Out:
1 Pull-Up


Friday

Strength

Build to a mod/heavy 2 rep Power Clean


Workout

Performance

Elizabeth

FOR TIME
21-15-9
Cleans (60/42.5)
Ring Dips

RPE 8
Time Cap 15:00




Fitness

FOR TIME
21-15-9
Power Cleans (60/42.5)*
Hand Release Push-Ups

RPE 8
Time Cap 15:00




Weightlifting

Part 1.

Power Snatch + Squat Snatch

Every 2:00 x 6

1 Power Snatch
1 Squat Snatch

Start @ 65% of 1RM Snatch & build to 85%

Part 2.

Snatch Grip Romanian Deadlift for load:
#1: 5 reps @ 80%
#2: 5 reps @ 85%
#3: 5 reps @ 90%
#4: 5 reps @ 90%

Part 3.

Front Pause Squat for load:
#1: 5 reps @ 68%
#2: 4 reps @ 70%
#3: 3 reps @ 73%
#4: 2 reps @ 75%
#5: 2 reps @ 78%

Saturday

Endurance

4 Rounds For Time

20/16 Cal Ski
40/32 Cal Bike
60/48 Cal Row
Rest 2:00

Time Cap 40:00







Partner Workout

Performance




AMRAP 40
IN PAIRS

50 Cal Echo Bike
40 Double Unders (Each)
30 Burpee Box Jump Overs
20 Toes To Bar
10 Squat Cleans (60/42.5)
5 Bar Muscle Ups (Each)




Fitness

AMRAP 40
IN PAIRS

50 Cal Echo Bike
40 Single Unders (Each)
30 Burpee Box Jump Overs
20 Toes To Target
10 Power Cleans (60/42.5)
5 Jumping C2B (Each)

Sunday

Sunday Skillz

STRICT PULL UPS
ALL LEVELS

This class is for those people chasing their first pull up or looking to improve volume of strict pull ups.

We require that you are able to perform 3-5 strict pull ups before progressing on to kipping so et into this class for some upper body strength work to improve your pulling!

Weightlifting

Part 1.

Every 2:00 x 7

2 Squat Cleans
1 Push Press

Start @ 65% of 1RM Max C&J - build to 85%

Part 2.

High hang clean high pull

4 SETS

4 x High Hang Clean High Pull

@ 73-75% of Max C&J


Part 3.

Clean Grip Lift Off

1 x 5 Reps @ 83%
1 x 4 Reps @ 88%
2 x 3 Reps @ 93%

% Based Off 1RM C&J







HIIT60

3 SETS FOR QUALITY

1:30 Cardio Choice
30 KB Deadlifts (Athlete Choice, Moderate)
20 Up-Downs
1:30 Cardio Choice
30 Alt. Russian Twists
20 Russian KB Swings

-Rest 1:00 b/t Sets-

RPE 6
Time Cap 25:00

Post Workout Strength

3 SETS
20 KB Upright Rows
20 KB Pull-Overs*

-Rest As Needed b/t Sets-

*Complete on Wall Ball or Bench.

RPE 6
Time Cap 12:00