AMRAP 16 400 meter Run 20 Plank Outs 20 Box Jumps 20 Slam Balls 20 DB Step Overs (20/15)
Strength
Monday, September 27th, 2021
Strength
EMOM- 10 minutes Ring Row 6-10 or Strict Pull Ups 4-6
Strength
3 Rounds 200 meter Farmer Carry 30 Second Plank
WOD
Workout Format
20 minute AMRAP 150 meter Row/.4 mile Bike 20 Bent Over Row (95/65) 200 meter Run 20 KBS 150 meter Row/.4 mile Bike 20 Sit Ups 200 meter Run 20 Deadlifts (95/65) 150 meter Row/.4 mile Bike 20 Squats 200 meter Run 20 Slam Balls
Strength
Friday, September 24th, 2021
Strength
Push Press- 16 minutes Sets of 3 Into Push Jerks Sets of 3
WOD
Workout Format
Team of 2 "I Go U Go" 12-9-6-3-6-9-12 Burpees Air Squats Sit-Ups *Switch after Full Round Partner A does a full round, then rests as Partner B does a full round
Front Squats Sets of 3 3 second pause at the bottom of the third rep
WOD
Workout Format
3 Rounds 400 meter 21 Burpees
Strength
Monday, September 20th, 2021
General Warm-Up
Single Leg Deadlifts Single Arm Front Rack Walking Lunges Banded OH Press Banded Goodmornings
Strength
Cleans Sets of 3
WOD
Workout Format
AMRAP 8 minutes 5 Deadlifts 4 Hang Cleans 3 Front Squats 2 Shoulder to oh 1 Ground to OH
Strength
Friday, September 17th, 2021
Strength
EMOM 12 minutes EVEN- 4-6 Pull Ups ODD- Push Ups
WOD
Workout Format
30 rounds for time or 40 minute time cap Partner wod "I Go You Go" style One partner does 1 round while the other partner rests 30 rounds total 6 cal bike or 100m run 6 wall balls 20/14 6 DB snatch 50/35 6 TTB (12 hanging knee raises)
Strength
Thursday, September 16th, 2021
Strength
Deadlifts (light) 4 x 6 Core Circuit 10 minutes
WOD
Workout Format
21-15-9 Deadlifts (185/135) Box Jumps (24/20)
Strength
Wednesday, September 15th, 2021
Strength
Bench Sets of 5 (see below for rep specification) Spotto x 1 then, 4 bench press 20 minutes
WOD
Workout Format
5 rounds for time 40 double unders (120 singles) 30 KBS (50/35) 20 front rack KB walking lunges (50/35)
Strength
Tuesday, September 14th, 2021
Strength
Front Squats Sets of 5's for 20 minutes
WOD
Workout Format
27-21-15-9 Thrusters (45/35) Cals
Strength
Monday, September 13th, 2021
General Warm-Up
200 meter Med Ball Run Then 2 Rounds of: 10 squats 5 Inch worms 10 lunges Then 200 meter Med Ball Run
Strength
Single leg DL (light) Using a DB, KB or MB- your choice 3 Rounds of 8 each side Bulgarian split squat (light) Body Weight or Light 2 Rounds of 8 each side *NOT A SUPERSET- complete DL before moving onto splitsquats
WOD
Workout Format
EMOM 25 1. 25 squats 2. 12 push ups 3. 25 KBS 4. Max burpees 5. Rest
Strength
Friday, September 10th, 2021
Strength
Front Squats
WOD
Workout Format
PARTNER WOD- 20 minutes 20 Thrusters (115/75) 20 Box Jumps 20 Burpees 30 Thrusters (95/65) 30 Box Jumps 30 Burpees 40 Thrusters (75/45) 40 Box Jumps 40 Burpees Max Calories for the remaining time
Strength
Wednesday, September 8th, 2021
General Warm-Up
Plank Circuit Scapula Engagement Double Under Practice
Strength
Bench Press 1x Spotto - 3 x Bench press 20 min
WOD
Workout Format
3 minute AMRAP 6 Push Ups 9 Squats Rest 2 minutes 3 min AMRAP 6 Pull Ups 12 DU
Strength
Tuesday, September 7th, 2021
General Warm-Up
Single Leg DL Active Hangs
Strength
Deadlifts - 20 minutes 7's
WOD
Workout Format
AMRAP 18 200 meter DB Farmer Carry (20-15) 200 meter Run 10 Devils Press Rest 1 minute
Strength
Friday, September 3rd, 2021
General Warm-Up
PVC Warm Up Turkish Get Ups... for fun!
Strength
EMOM 10 minutes Squat Cleans
WOD
Workout Format
HANG IN THERE! - partner workout- 20 minutes 4 Hang Cleans 4 Burpees While partner hangs from pull up bar *EMOM Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull up bar. Switch roles every minute!
Strength
Thursday, September 2nd, 2021
Strength
Back Squats 5's 3 second hold at the bottom on the last set
WOD
Workout Format
18 minutes 400 meter Run 100 Double Unders Then- AMRAP 20 OH Walking Plate Lunges 20 Burpee to Plate 200 meter Plate Run *10 Burpees if you drop the plate during the lunges
Strength
Wednesday, September 1st, 2021
Strength
Bench 5's
Strength
400 meter Run 4 Rounds of 5 TTB and 5 Push Ups 40 Wall Balls 4 Rounds of 5 TTB and 5 Push Ups 40 Thrusters (75/55) 4 Rounds of 5 TTB and 5 Push Ups 40 Box Jumps 4 Rounds of 5 TTB and 5 Push Ups 400 meter Run