September 2020

Bench Press E3MOM 12 – 9 – 6 – 3 – 1 4min AMRAP: 9 Handstand Push-Ups or Shoulder to Overhead 135/95 MRX 95/65 36 Double Unders Rest 3min 6min AMRAP: 3 Bar Facing Burpees6 Shoulder to Overhead9 Box Jumps 24/20″ RX+30/24 MRX 20/18″ 12/9 Barbell Push-ups Shoulder Development: 50′ Handstand Walk100m Kettlebell Overhead Walk200m Overhead Plate […]

“Gone With the Wind” by DB For Time: 1000m Run/Row or 2.5k Assault Bike 50 Barbell or Kettlebell Sumo Deadlift High Pull1000m Run/Row or 2.5k Assault Bike50 Barbell or Kettlebell Thrusters1000m Run/Row or 2.5k Assault Bike50 Russian Kettlebell Swings1000m Run/Row or 2.5k Assault Bike Barbell Weights = 45/35 RX+75/55Kettlebell Weights = 24/16kgs RX+32/24 MRX 20/12kgs

Front Squat E3MOM12 – 9 – 6 – 3 – 1 3 Rounds For Time:400m Run/Row or 1k Assault Bike24 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 16 Goblet Squats12 Pull-Ups RX+ Strict Core Development: 24 Reverse Rower Tucks 16 V-Ups12 Strict Toes to Bar3min Low Plank Hold

“Rowing & Riding JT” 21 – 15 – 9 – 6 – 3 Reps For Time: Handstand Push-Ups MRX 2/4″ RiseRing Dips MRX Bar DipsPush-Ups Calorie Row / Assault Bike In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005. He was one

“Saved by the Barbell” by CF HQ 3 Rounds For Max Reps of: Minute 1 = Burpees (to a plate)Minute 2 = WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ Minute 3 = Deadlifts 115/75lbs MRX 95/65 Minute 4 = WallBall Sit-Ups 20/14 MRX 20/10 Minute 5 = Hang Power Cleans 115/75 MRX 95/65

For Time: 600m Run/Row or 1.5k Assault Bike 10 Muscle-Ups (ring or bar) or 20 Chest to Bar Pull-Ups 200m Run/Row or 0.5k Assault Bike 10 Hang Squat Clean & Shoulder to Overhead OR 20 Hang Power Clean & Shoulder to Overhead OR 30 Kettlebell Swings 400m Run/Row or 1k Assault Bike 10 Muscle Ups (ring or bar) or 20 Toes to Bar 800m Run/Row or 2k Assault Bike

Back Squat E3MOM12 – 9 – 6 – 3 – 1 12min AMRAP: 7 Hang Squat Clean 115/75 RX+135/95 MRX 95/65 11 Goblet Step-Ups 7 Box Jumps 24/20″ MRX 20/18″ Kettlebell Weights = 24/16kgs RX+32/24 MRX 20/12kgs Core & Single Leg Development10 Pistols Each Leg or 10 Scaled Pistols 20 Crunches to 15 V ups

Deadlift E3MOM 12 – 9 – 6 – 3 – 1 3min AMRAP: 9 Left Leg Left Arm Kettlebell Deadlifts 24/16kgs RX+32/24 MRX 20/12 12 WallBall Sit-Ups 20/14lbs MRX 20/109 Right Leg Right Arm Kettlebell Deadlifts Rest 2 Minute 3min AMRAP: Run/Row 600m or 1.5k Assault BikeMax Reps Deadlifts 225/155lbs RX+275/185 MRX 185/125 Rest 2 Minute For

Push Press E3MOM 12 – 9 – 6 – 3 – 1 3 Rounds For Time:5 Push Press 155/105 RX+185/125 MRX 115/7510 Ring Dips MRX Bar 15 Over Bar Burpees60 Double Under15/12 Barbell Push-Ups MRX Push-Ups REST 2min after Each Round Flexibility Development Spend 3min on Banded Shoulder Stretches 2x20sec Couch Stretch2x20sec Head to Floor