WORKOUT
Garrett’s choice:
20.5
For Time (partitioned any way)
40 Muscle Ups
80 Cal Row
120 Wallballs (20/14)
OR…
“Rannie”
For Time:
50-40-30-20-10*
Double Unders
Sit-Ups
*Run 400m after each full round.
(If you see this guy, wish him luck on his new adventure! You will be missed Garrett but we look forward to many visits!)
WORKOUT
EMOM x 24 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 7 Overhead Squats (Athlete Choice)*
MIN 3 – Max Rope Climbs
MIN 4 – Rest
*Squats should be able to be completed
unbroken but challenging.
FINISHER
FOR QUALITY
Accumulate 5:00 in the bottom of an Air
Squat Hold
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to 5-Rep TNG Deadlift*
*Work quickly to at or above Workout
Weight
WORKOUT
FOR TIME
15-15-15-15
Deadlifts (275/185)
15-20-25-30
Ring Dips*
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Back Squat
Week 9 of 9
WORKOUT
5 ROUNDS FOR TIME
12/10 Cal Bike
30 Wall Balls (20/14)
SKILL
3 SETS FOR QUALITY
(Choose ONE!)
Option 1: 5-7 Strict False Grip Ring Rows
Option 2: 3-5 Strict False Grip Ring Pull-Ups
Option 3: 1-3 Strict Ring Muscle-Ups
WORKOUT
FOR TIME
400m Run
30 Slam Balls (30/20)
30 Burpees
400m Run
15 Slam Balls
15 Ring Muscle-Ups
15 Slam Balls
400m Run
30 Burpees
30 Slam Balls
400m Run
WORKOUT
2 SETS
AMRAP x 10 MINUTES
40 Double Unders
20 Sit-Ups
10 Alt. Back Rack Lunge (135/95)
-Rest 2:00 b/t Sets-
*Pick up where you left off.
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Deadlift
Week 9 of 9
WORKOUT
4 ROUNDS FOR TIME*
10 Alt. DB “No Push-Up” Renegade Rows (50/35)
16 DB “Sumo” Power Cleans
*Every 2:00 starting at 0:00, perform 5 DB Up-Downs.
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Strict Press
Week 9 of 9
WORKOUT
EVERY 3:30 x 5 SETS
10 Pull-Ups
12 Handstand Push-Ups
14 Up-Down Box Jump Overs (24/20)
Rest in Time Remaining…
-No Additional Rest b/t Sets-
Back Squat
1×5 @ 40%*
1×5 @ 50%
1×5 @ 60%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 8 of 9
WORKOUT
7 ROUNDS FOR TIME
10 KB Goblet Squats (70/53)
5 Bar Muscle-Ups
STRENGTH
Deadlift
1×5 @ 40%*
1×5 @ 50%
1×5 @ 60%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 8 of 9
BENCHMARK WORKOUT
“ISABEL”
FOR TIME
30 Snatch (135/95)*
*Option to complete Power or Full Squat.
If you have never done this workout with
Full Squat, try it today.
