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Workouts for 9/20 - 9/26

Monday 9/20

AMRAP20 for Quality

  • 3-5 Strict Pull-Ups > 10 Ring Rows > 10 Gorillla Row > Bent Over Rows

  • 10 Strict Press (BB, DB, or KB)

  • 15 Box Jumps > Step Ups or Lunges (per side)

The idea here is not to rush through this. Rest as you need to.



:20 Push-Ups :40 Rest


Core Circuit - Coaches Choice

Tuesday 9/21


MIN1: 8 Single Leg Deadlifts (R)

MIN2: :30 Hollow Hold

MIN3: 8 Single Leg Deadlifts (L)

MIN4: :30 Plank Hold


3 Rounds


20 Sit-Ups

10 Deadlifts

*Rest 1MIN between Rounds*

On Part 2: Move as fast as possible but do not lose form on the deadlifts. Choose a weight that is challenging but that you can do the deadlifts unbroken with proper form.

Wednesday 9/22


CFCA Mile Run (Hill Loop to Flat or 1600m)

AMRAP in remaining time:

50 DU’s > 100 Single Unders

30 Air Squats

20 KB Swings

Keep moving through this as briskly as possible without sacrificing form. We still want movement standards of the Air Squats and Swings to be a priority. Swings should be done unbroken. Rest if you need to but as little as you have to.


Core Circuit - Coaches Choice

Thursday 9/23


MIN1: HEAVY Farmer Carry to 2nd TP

MIN2: HEAVY Farmer Carry back to gym

You are only going 50m out and 50m back in so make it heavy. On the last minute, the carry will be a little longer as you will be bringing the KBs back to the gym and back to where you got them.


EMOM Until Failure

MIN1: 1 Thruster + 1 Burpee

MIN2: 2 Thrusters + 2 Burpees

MIN3: 3 Thrusters + 3 Burpees


*Add 1 rep to each movement until you cannot finish within the minute. The weight for the thrusters should be in the moderate to light weight range. Thrusters can also be modified to a KB Headcutter (you won’t have to clean it each rep for today)

Friday 9/24


Alternating DB/KB Snatches

Sit-Ups (Option to do Plate Sit-Ups)

Cals (Row)


Pull-Up Ladder to Failure

MIN1 1 Pull-Up

MIN2 2 Pull-Ups

MIN3 3 Pull-Ups

Add 1 rep each minute until you cannot do any more consecutive pull-ups.

(Bands are a great tool here)

MODS: Ring Rows x 3 for each minute.

Saturday 9/25

9AM - Coaches Choice

Sunday 9/26

AMRAP2 x 10 Rounds

100M Sprint

4 Devils Press > Burpees

*1MIN Rest between Rounds*

*Begin each round where you left off

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