A.15:00 EMOM
Min 1 – 3 Front Squats
Min 2 – 3 Strict Pull-ups (add weight as needed)
*Build up throughout the sets
B. 15:00 EMOM
Min 1- Push Press x3x5 @ 65-75%
Min 2 – DB / KB Split Squats x4/leg x5
Min 3 – Rest
*Pick a weight and % do all sets at the same weight in both the movements.
C. 5 Rounds
5 GH Raises
5 Hollow Rocks
“Good, better, best. Never let it rest. ‘Til your good is better and your better is best.”- St. Jerome
A. In 10:00 build to a challenging 3 rep Squat Snatch
B. 3 Rounds
3 squat snatch @ 135 lb / 85 lb / 35 lbs
12 Russian KBS @ 32K / 24K/ 16K
4 OVHD Squat @ 135 lb / 85 lb / 35 lbs
12 Russian KBS @ 32K / 24K/ 16K
5 Front Squats @ 135 lb / 85 lb / 35 lbs
12 Russian KBS @ 32K / 24K/ 16K
1:00 Rest
*Time recorded (including rest time)
“In order to carry a positive action we must develop here a positive vision.” -Dalai Lama
A. 18:00 EMOM
Min 1- Power Clean x2x6 @ 90-100%
Min 2 – Ring Push-ups x3-4×6
Min 3 – Rest
*Pick a weight / scale and do all sets at that % / scale
B. 8:00 AMRAP
5 DB Thrusters @ 40-50 / 20-30 / 15
40 ft DB OVHD Walk @ 40-50 / 20-30 / 15
60 Double Unders
*Rounds + reps recorded
Optional Cash Out:
400 M Run
40 ft KB Lunges
400 M Run
40 ft KB Lunges
Scaling Guide :
*Performance / Athletic / Health
*Scale-up: DUs must be done in UB sets of 20
*Athletic” weights and reps = Women’s Rx
*Goal Rounds 3-6 Rounds
“One way to get the most out of life is to look upon it as an adventure.”- William Feather
Two Person Team
20:00 AMRAP
55 Double-Unders
15 Bar Facing Burpee
5 Hang Power Cleans @ (Performance: 135lb / Athletic: 95lb* / Health: 65lb)
*One team works at a time. Teammate alternate after complete rounds
A little weekend challenge from Coach Tim 🙂
Fixed VS. Mindset
A. 14:00 EMOM
Min 1- Power Clean x1x7 @ 75-80%
Min 2 – Ring Dips / Ring Push-ups / Push-ups on KBs x3x7
*Pick a weight and scale and do all sets at that % / scale.
B. 6 rounds for quality
6 WTD Pistols / leg @ 35lb / 15lb / one legged box squat
6 weighted pull up – kipping allowed @ 35lb / 15lb / band assisted
60 double unders / 120 single unders
*20:00 Cap
Scaling Guide :
*Performance / Athletic / Health
*Athletic” weights and reps = Women’s Rx
Final day for The Expert Series with David Henderson is TOMORROW!
Check It Out
A. 18:00 AMRAP
Rope climb @ 2 / 1 / 4 rope lay to stands
60 ft Unweighted walking lunge
8 ‘bootlegger’ burpees (Burpee + 30 ft run) each rep
*Rounds + Reps recorded
B. 1500 M Row for Time
Scaling Guide :
*Performance / Athletic / Health
*Scale Up: 1 legless every round for men, women do two rope climbs per round.
*Athletic” weights and reps = Women’s Rx
“It is not how much we have, but how much we enjoy, that makes happiness.”- Charles Spurgeon
A.15:00 EMOM
Min 1- Power Clean x3x5 @ 80-90%
Min 2 – Static Dips or Support Hold x5 /:10 x5
Min 3 – Rest
*Pick a weight and scale and do all sets at that % / scale
B. 7 minute AMRAP
7 hang power snatches 95lb / 65lb / 35lb or (OVHD kettlebell swing)
7 TTB
14 box jumps 24” / 20” / 12”
*Rounds + reps recorded
Optional ‘Cash Out’:
3 Rounds for Quality
100m farmer carry
10 burpees
Scaling Guide :
*Performance / Athletic / Health
*Scale-up: 4 bar muscle ups (instead of ttb) for as many rounds as you can without chicken winging.
*Athletic” weights and reps = Women’s Rx
*Goal Rounds 4-7 Rounds
A. 14:00 EMOM
Min 1 – Push Press build to a Max
Min 2 – 3 Pistols (or pistol progression)
B. 8:00 AMRAP
6 Dumbbell Push Press @ 40-50 / 20-25 / 15
14 Wall Balls @ 20 / 14 / 10
50 M Plate Farmer’s Walk @ 45 / 25 / 15
*Rounds + reps recorded
Optional ‘Cash Out’:
400 M Medball Run
Scaling Guide :
*Performance / Athletic / Health
*Scale-up 24K / 16K KBs
*Athletic” weights and reps = Women’s Rx
*Goal Rounds 3-6 Rounds
“Infuse your life with action. Don’t wait for it to happen. Make it happen. Make your own future. Make your own hope. Make your own love. And whatever your beliefs, honor your creator, not by passively waiting for grace to come down from upon high, but by doing what you can to make grace happen… yourself, right now, right down here on Earth.” -Bradley Whitford
800 M Run
Rest 2:00
40 Burpees
Rest 2:00
800 M Run
Rest 2:00
40 Burpees
Test 5
Partner Grace
30 clean and Jerks (Performance: 135lb / Athletic: 95lb* / Health: 65lb)
At minute 5, start:
Partner Cindy AMRAP in 20 min
5 pull-ups
10 push-ups
15 air squats
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: Grace 3 – 5 min, Cindy: 12 – 20 rounds.
Scale Up: Each team member does Grace as an individual, then partner up for Cindy
We will be closed on Monday, September 5 for Labor Day
