“Action is the fundamental key to all success” – Picasso

Strength

Power Clean (6X2)

On the 1:30 x 6 Sets:

1 Low Hang Power Clean

Sets 1-3: 60-63-66% of 1RM Clean

Sets 4-6: Build to a Heavy Complex

This 3-movement complex is intended to be one giant set, completed without dropping the bar

Metcon

ECOD (3 Rounds for reps)

3 x AMRAP 4:

15 Burpee Box Jump Overs (24″/20″)

21 Power Cleans

27/21 Calorie Row

Rest 4 Minutes Between

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65

Record total reps in each round, with our score for the day being the sum total of all three intervals. A full round for males is (63) reps, and a full round for females is (57) reps.
4 minutes on / 4 minutes off in this fast paced 3-round interval workout.

Every weight used today should be something you can cycle for at least sets of 5-7 within the workout.

Metcon

Snake Bite (Time)

21 – 15 – 9

Squat Snatches (95/65)

Chest to Bar Pull-Ups
Time cap today at 9 Minutes

Strength

Snatch (1X1)

Following Snake bite build to 1RM snatch

Time cap for snakebite + Snatch is 12minutes

Capacity Builder: DU & Ring MU (5 Rounds for reps)

5 Sets, Not for Time:

40 Unbroken Double Unders

40% Unbroken Ring Muscle-Ups

Record MU completed each round
9/30: 60 unbroken DU

40% Unbroken Ring MU

Metcon

Jelly (Time)

5 Rounds:

400 Meter Run

30/24 Calorie Row

30 Wallballs (20/14)

Metcon

Gut Feeling (AMRAP – Rounds and Reps)

AMRAP 16:

12 Hang Power Cleans (155/105)

12 Burpee Box Jump Overs (24/20)

12 Push Jerks (155/105)

12 Bar Muscle-ups
In this AMRAP 16 workout, we’re looking to complete 3+ rounds, or a round at least every ~5:20.

Choose a moderate barbell weight that you could complete both movements in no more than 3 sets within the workout.

Choose a bar muscle-up rep number or variation that you could complete in sets of 2-4 sets within the workout.

Capacity Builder: Bike+DL+T2B (Time)

3 Sets For Time:

20/15 Calorie Assault Bike/Row

15 Deadlifts (225/155)

15 Toes to Bar

Rest 2 Minutes Between Sets

Enter your slowest round
With 2 minutes of rest between each set, we’re looking to challenge ourselves by going big sets on the deadlifts and toes to bar.

Choose weights/variations on each that you can complete 20+ reps unbroken when fresh.

Within the workout, looking to complete these with 1 break max.

Metcon

Tumbleweed (AMRAP – Rounds and Reps)

30 min AMRAP with a partner:

400M Run together

40 med ball passing sit ups

100M farmer carry together 50/35

8 tire flips alternating

40 slam balls alternating

2 rope climbs
Sit-ups- medball touches floor above head then passes to partner

1 rope climb each- scale 2 seated climbs

Strength

Front Squat (2X6; 2X4;1X2)

On the 2:00 x 5 Sets:

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

Set 4: 4 Reps @ 78%

Set 5: 6 Reps @ 70%

Record the 84% weight

Metcon

Workaholic (Time)

3 Rounds:

30/20 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

20 Alternating Dumbbell Snatches (50/35)

15 Thrusters (95/65)
Choose a chest to bar pull-up rep number or variation that allows you to complete the 15 reps within 3 sets

Choose a dumbbell weight that allows you to complete the 20 snatches within 2 sets

Choose a thruster weight that allows you to complete the 15 reps within 2 sets

“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking”.- Albert Einstein

Metcon

Pineapple Express Part A (Time)

For Time (12 Minute Cap):

50/35 Calorie Assault Bike/Row

50 Strict Handstand Push-ups

Add 1 second for each rep not completed @12:00 cap.
Strict Handstand Push-ups Substitutions.

HSPU with Feet on Box

Double Dumbbell Seated Strict Press

Pineapple Express Part B (Time)

3 Rounds For Time:

400 Meter Run

21 Lateral Bar Burpees
The way you get fitter and get the best time you can is to hold fast, but sustainable rounds across the board today.

Keep an eye on your round times and evaluate how you paced things out following the workout