SOD
12min EMOM
Even: 3 Front Squats
Odd: 6 Back Squats
(Weight = 75% of 3RM Back Squat)
WOD
10min AMRAP
Max Wallballs
*Every minute: 3 Burpees (including the start of the WOD)
Friday, September 13, 2019
Warm Up
400m Run
10 PVC Passthroughs
10 PVC OH Lunges
10 PVC ATW
10 PVC Good Mornings
30 Calf Stretch
10 PVC OH Wall Squats
SOD
6x3^ Overhead Squats
6 sets of 30 sec Plank Hold
WOD
5 RFT
200m Plate Carry (45/25)
12 Plate Ground to Overhead
10 Plate OH Lunges (Per Leg)
8 Plate Bent Over Rows (https://youtu.be/VKsmxmQzhCU)
Thursday, September 12, 2019
Warm Up
2 min Row (Easy Pace)
10 Push Ups
30 sec Rig Lat Stretch
1 min Jump Rope
10 Empty BB Romanian Deadlifts
SOD
Part 1 (12 min Cap):
2000m Row Time Trial
Part 2 (15 min):
Establish a Heavy 3-Rep Sumo Deadlift
Part 3 (7 min):
Double Under Practice
Part 4 (12 min):
10-8-6-4-2
Bench Press (Ascending in Weight)
Superset w/ 10 Tubing Back Fly
Wednesday, September 11, 2019
Warm Up
1 min Jump Rope
10 Box Step Ups
Walking Spiderman (Rig to Board)
Toy Soldiers (Board to Rig)
Bear Crawl (Rig to Board)
30 Sec Handstand Hold
10 Fwd Stepping Lunges (Total)
SOD
5 sets
10 BB Backrack Box Step Ups (total - 95/65)
2 Turkish Get Ups (per side)
5 Candlesticks
WOD
4 min AMRAP
10 DB Snatches (total - 50/35)
10 Burpee Box Jumpovers
-2 min Rest-
4 min AMRAP
8 DB Snatches
8 Burpee Box Jumpovers
-2 min Rest-
4 min AMRAP
6 DB Snatches
6 Burpee Box Jumpovers
Tuesday, September 10, 2019
Warm Up
3 Rounds
200m Run
10 Burpees
10 Kip Swings
5 Wallballs
5 mins: Chest-to-Bar Practice
WOD
Buy-in: 1 mile Run
...then...
5 Rounds
15 Wallballs
10 Push Ups
5 Chest-to-Bar Pull Ups (Mod: Banded Pull Ups)
...then...
Buy-out: 1 mile Run
Monday, September 9, 2019
Warm Up
2 mins Row
5 Inch Worms
10 Air Squats
10 PVC Passthroughs
10 ATW
10 Good Mornings
10 Wall Squats
10 Empty BB Hang Cleans
10 Empty BB Front Squats
SOD
Every 90 seconds, for 10 rounds (12 mins)
1 Clean Pull
1 Power Clean
1 Clean Pull
1 Squat Clean
*Ascending weight every other round
WOD
10 min AMRAP
250m Row
5 Clean and Jerk (135/95)
25 Dubs/40 Singles
Post WOD
Tabata Abmat Sit Ups
Friday, September 6, 2019
Warm Up
3 Rounds
200m Run
5 Burpees
5 Empty BB Romanian Deadlifts
5 Empty BB Hang Cleans
5 Empty BB Front Rack Lunges (per leg)
WOD
Part 1 – 9 min AMRAP
2 Power Cleans (115/75)
2 Burpees
2 Abmat Situps
4 Power Cleans
4 Burpees
4 Abmat Sit Ups
….adding 2 reps each round
- Rest 2 mins –
Part 2 - Take result from WOD and go back down the ladder to 2 as fast as possible. Your score is your time.
(Example: Say for part 1 you get 2 sit ups into the round of 16. You would start part 2 by doing 2 sit ups, then 16 burpees, then 16 power cleans, 14 sit ups, 14 burpees, etc.)
Post WOD
Tabata 1: Side Planks (Alternating)
- Rest 1 min -
Tabata 2: Tubing Chest Fly
Thursday, September 5, 2019
Warm Up
1min Jump Rope
10 Push Ups
10 PVC Passthroughs
30 sec PVC Chicken Stretch
30 sec Rig Lat Stretch
5 TVWQB
10 Lunges
10 Kip Swings
SOD (15 mins)
5 sets of 5-8 reps: Ring Dips
5 sets of 8 reps: Seated Lateral DB Raises
*Spend time in between sets working on double unders
WOD (24 min)
5 Rounds
1 min. Max T2B
1 min. Max Double Unders/High Jumping Singles
1 min. Max Push Press (75/55)
1 min. Max Jumping Lunges
1min. Rest
Wednesday, September 4, 2019
Warm Up
350m Row
150m Straight Leg Row
5 Inch Worms
30 sec Calf Stretch
10 Wall Squats
30 sec Pigeon Stretch
30 sec Front Rack Stretch
5 Empty BB Front Squats
5 Empty BB Back Squats
SOD
20 min to work up to a heavy 3-rep back squat
*90 secs rest MINIMUM between sets
WOD
Teams of 2 - 6 RFT
P1. 5 Front Squats (135/95) then max burpee over bar until P2 finishes row
P2. 250m Row
*Each person squats/burpees 6 times and rows 6 times
Tuesday, September 3, 2019
SOD
12 min EMOM
Even: 5-8 Pull-ups
Odd: 3 Deficit, 5 Kipping HSPU or :30 Handstand Hold
WOD
30-20-10
American KBS (53/35#)
Box Jump (24”/20)
*200m Run after each round.
Post WOD
Banded Shoulder Stretch, Ball Mash, Foam Roll