October 1 – 7, 2018

BRING A FRIEND WEEK is this week! Your friend must accompany you to the first class, but they can come to as many classes as they like for the remainder of the week.

Monday October 1, 2018

Back Squat

3 @ 9

3 @ 9 (load drop) x 2



AMRAP in 20 minutes

5 Pull-Ups

10 Push-Ups

15 Air Squats


10 Min DU Skillwork



500m Row or 400 Run

30 Ab mat sit ups

400m Run or 500m Row

30 Alt DB Lunges 50/35lbs

*Athletes will only use 1 DB or KB to be held at the chest or higher.



Bench Press

3 @ 9

AMRAP @ same weight x 2

Superset w/DB curls, 10 – 12 reps


Partner WOD

10min EMOM

Min 1: Box Jumps 24/20″

Min 2: HR Push ups

Partner 1 will begin on box jumps and Partner 2 will begin on the Hand Release push ups. Each minute they’ll switch. Totals reps is the team score.


10min HS Skillwork



:30s L-sit

6 MUs



“Fight Gone Bad”

3 rounds for max reps of:
1 minute of WBs
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box


– Synchro 60 –

60 Synchronized WBs

60 Synchronized Burpees

60 Synchronized TTB

60 Synchronized Goblet Squats 50/35lbs KB or DB

60 Synchronized Ab mat sit ups

60 Synchronized Lunges

Cash-out: 6,000lbs G2OH

Teams of 6 will be divided into 3 pairs with first pair starting at WBs, the second pair starting at Burpees, and the third pair starting at TTB. When everyone is done with their given movement, the entire team will rotate to the next movement. The second pairing will end on WBs, and the third pairing will end on Burpees. Teams will then accumulate 6,000lbs in any ground to overhead variation. Hint: 100lbs x 60 reps = 6,000lbs.


For time:

10 Strict Pull ups

30 KB Dead lifts 70/53lbs

50 DUs

10 Kipping Pull ups

30 Russian KBS 70/53lbs

50 DUs

10 Bar MUs

30 American KBS 70/53lbs

50 DUs