Mood boosting workouts for September 16-22nd


For time:

20 Knees to Elbow

30 Overhead squats (115lbs/75lbs)

20 Pull-ups

20 Overhead squats (135/95lbs)

20 Pull-ups

10 Overhead squats (165lbs/110lbs)

20 Knees to Elbow

*24:00 Time Cap

Above and Beyond

3 rounds:

8 bench press

8 overhead tricep extension

8 DB reverse fly


A) For Time:

300 ft DB Farmer’s Carry (50/35)

30/25 Cal Bike

200 ft Farmer’s Carry

20/15 Cal Bike

100 ft. Farmer’s Carry

10/5 Cal Bike

B) 3 Rounds for quality:

3 Turkish Get-ups (L/R)

6 Single Leg KB Deadlifts (L/R)

12 GHD Sit-ups

Above and Beyond

3 rounds:

8 DB power clean

8 wide grip pullup

8 barbell front rack lunges

Barbell Club:

Hang Clean 3×6 at 70% 1RM

Pause Front Squat 4×8

*Use the same weight for each set.

*stay below 75% or a 7/10 scale

Dumbbell Shoulder Press 3×8


A) 10:00 EMOM:

5 Shoulder Press

10 DB Bent-over Rows

B) 16:00 Partner AMRAP:


Lateral Burpees

Calorie Row

*One partner working at a time.

*Both partners do 2 reps of each, then 4 reps of each etc.

Above and Beyond

3 rounds:

8 inverted row

8 banded press down

8 alternating DB hammer curl


For Time:

30 Calorie Row or Bike

40 Burpees to 6″ target

50 DB Box Step-overs (50/35 lb, 24″/20″ box)

40 Burpees to 6″ target

30 Calorie Row or Bike

*20:00 Time Cap

*Complete the Calories on different machines

Above and Beyond

3 rounds:

8 narrow grip bench press

8 DB curl to overhead press

8 DB complex of 1 fly + 1 DB chest press

Barbell Club:

Power Clean from Blocks Above The Knee 3-3-3-3-3

A single max effort Box Jump for total height.

3 rounds for quality of:

10 Dumbbell Hammer Curls

10 Dips

*or as many dips as possible


For Time:


Bar Muscle-ups

Squat Snatch (95/65)

Above and Beyond

Surprise weekly challenge


A) For time:

Run 1mile

B) Back SQT:


*3 sec pause at the bottom


Team workout – TBA

Rowing Club

Barbell Club:

Record your best Power Clean 2 rep max lift.

Record your best Back Squat 2 rep max lift.

Tabata GHD Back Extension

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