Monday 9/7- Labor day
10 Mins Warm Up
Partner WOD For Time 45min Cap (Prefer 2 can be 3 Partners)
Buy in: 400m Wall Ball Run (20/14)
100 DL (135/95)
100 Power Cleans (135/95)
50 Wall Ball Sit Ups (Both Partners go and Pass Wall Ball each rep)
*Partners must switch every 10 reps on deadlifts and power cleans
150 Russian KBS (70/50)
80 Wall Balls (20/14)
50 Toes to Bar
Cash Out: 200m Wall Ball Run
If done by 1 person, cut reps in half
Tuesday 9/8
10 mins Warm Up
Skill Work: 10 mins work on Kip swing, Chest to Bar Pull Ups, Bar Muscle Ups
For Time (10min Cap)
100 DB Floor Press (50/35)
*Every 2 mins 5 Bar Muscle up/ 5 Chest to Bar/ 10 Ring rows
5 min rest
For Time (10 min cap)
50 Pull Ups /75 Ring Rows
*Every 2 mins 10 Burpees
Extra: 100’s
-Banded Triceps Press down
-Banded Hamer Curls
Wednesday 9/9
10 Mins Warm Up
15 mins to find a heavy complex
1 Power Clean
1 Push Jerk
2 Push Press
For Time (5min Cap)
25/20 Assault Bike Cals
(*Rower 30/25 cals)
10 Push Press (115/85)
*Push Press taken from ground
Rest 5 mins
For Time (5min Cap)
25/20 Assault Bike Cals
10 Push Jerk (155/105)
Extra: Paloff Press x 12 ea
Band Pull Aparts x 15
Thursday 9/10
10 Mins Warm Up
ALT EMOM x 12mins
1.Double DB Reverse Lunge x 5ea (AHAP)
2.Double DB Deadlift x 12 (Use same weight from Lunges)
3. 30 DU (50 SU)
5-6mins Transition
ALT EMOM x 24
1.Wall Ball Russian Twists x 10ea
2. Wall Ball V Ups x 10
3. Burpee Box Jump Over x 8
4-6: 200m Run
Extra:
1.Double DB RDL x 15
2. DB Suitcase Carry x 15yds ea
Friday 9/11- Hero WOD
10 mins Warm Up
For Time (35 min Cap)
2001m Row (Can substitute 1-mile run)
11 Reps of:
1.Box Jumps (24/20)
2.Thrusters (125/85)
3.Burpee Pull Ups
4.Hand -Stand Push Ups
5.Bar Muscle Ups
6.Snatches (125/85)
7.Shoulder to Overhead (125/85)
8.DA KB Snatches (40/25)
9.DA KB OH Walking Lunges (11ea)
2001m Row (If rowed the first part, should run)
Saturday 9/12
10 mins Warm up
2 Rounds for Time (Partner)
Buy in 100 Cal Assault Bike/Rower
(Partners switch every 25 Cals)
2 Rounds
20 Handstand Push Ups
10 Rope Climbs
40 Double DB Devils Press (50/35)
20 Double DB Burpee Box Step Ups
Cash Out: 50 Cals Assault Bike/Rower *Partners switch every 25
Sunday 9/13
10 mins Warm Up
35 min AMRAP
30 Wall Balls (20/14)
30 Power Clean (75/55)
30 Box Jumps (24/20)
30 Push Press (75/55)
30/20 Cal Row
*20/15 Assault Bike
30 Push Ups
30 Ab Mat Sit ups
Peak Conditioning
Wednesday 9/9
10 min Warm Up
Alt EMOM x10min
1) 6 SA KB Snatches (each arm) (AHAP)
2) 6 Strict Toes to Bar
5min transition
For Time- 20min Cap
Buy in: 800m Run
4 rounds
3 Rope Climbs
20 DB OH Walking Lunges
15 Toes to Bar
Accessory (2-3 sets)
5sec Ecc Push Up x5
KB Suitcase Carry x length of turf (each arm)
Saturday 9/12
10min Warm Up
30sec on: 30sec Rest for 8 minutes
Double Under (or fast singles) Practice
5min Transition
5min Cap
50 Goblet Squats
AMRAP Burpees
2min Rest
5min Cap
50 Ring Rows
AMRAP Ball Slams
2min Rest
5min Cap
50 Sit Ups
AMRAP KB Swings
2min Rest
5min Cap
50 SA DB Push Press
AMRAP Row for distance
Acessory (2-3 sets)
SL Glute Bridges x10ea leg
KB Plank Pass Throughs x6ea side
Strength
Monday/Tuesday
BB Warm-up
5 Muscle Clean + FS
4 Power Clean + FS
3 Tall Clean + Clean
10 Minutes to warm-up to 84% on Clean
-then
Every 2.5 Minutes for 15 Minutes
Cleans
84%x1, 88%x1, 92%x1, 95%x1, 98%x1, 101%x1
10 Minutes to warm-up to 60% on Strict Press
-then
Every 3 Minutes for 15 Minutes
1) Strict Press
80%x2, 87.5%x1, 95%x1, 102.5%x1
2) Chin-ups x2
Wednesday/Thursday
BB Warm-up
5 Strict Press in Split
4 Jerk in Split
3 Jerk
10 Minutes to warm-up to 84% on Jerk
-then
Every 2.5 Minutes for 15 Minutes
Jerk
84%x1, 88%x1, 92%x1, 95%x1, 98%x1, 101%x1
10 Minutes to warm-up to 80% on Strict Press
-then
Every 3 Minutes for 15 Minutes
1) Sumo DL
80%x2, 87.5%x1, 95%x1, 102.5%x1
2) FFE Reverse Lunge x10
Friday/Saturday
BB Warm-up
5 Muscle Clean + Press in Split
4 Power Clean + Jerk in Split
3 Clean + Jerk
10 Minutes to warm-up to 84% on Clean and Jerk
-then
Every 2.5 Minutes for 15 Minutes
Clean and Jerk
84%x1, 88%x1, 92%x1, 95%x1, 98%x1, 101%x1
10 Minutes to warm-up to 80% on
-then
Every 3 Minutes for 15 Minutes
1) Push Press
80%x2, 87.5%x1, 95%x1, 102.5%x1
2) Bent Over BB Row x5 (build to a heavy 5)