Monday, August 30 - Saturday, September 4
Monday, August 30
Warm-up: 10-8-6-4-2 pass throughs + OHS w/pvc or empty barbell + push-up to pike + muscle cleans + reverse Samson’s
Strength:
14:00 EMOM -
1st: 1-3 power clean or squat clean
2nd: 1-3 power snatch or squat snatch
*The goal is to get nice and warm for the weight you plan to lift for the WOD so you can move it safely and efficiently.
WOD:
For time -
10-9-8-7-6
Hang power clean (135/95 or 95/65)
12/10 cal row or ski
Directly into
5-4-3-2-1
Hang power snatch (135/95 or 95/65)
12/10 calorie row or ski
Tuesday, August 31
Warm-up: 200 meters + 5-4-3-2-1 v-ups + burpee broad jump + split-stance squats/side + inch worms w/push-up
Strength:
Every :90 for 15:00 -
1st: 8-10 goblet split-stance squats/side (challenging weight)
2nd: Max effort toes-to-bar (focus on quality; rest once you drop off the bar)
WOD:
3 rounds, each for time -
21 burpees
42 double unders
15 burpees
30 double unders
9 burpees
18 double unders
2:00 rest between rounds
*Scale doubles to 80-60-40 singles
Accessory (optional):
Accumulate a 2:00 dual KB front rack hold - please assure your core is tight, don’t arch your back. Choose a challenging weight
Wednesday, September 1
Warm-up: 3 rounds - 10 plank-ups + 5 strict press + 10 bootstrappers + 5 air squats + 10 groiners; get a :20 handstand hold or plank between rounds
Strength:
In 16:00, work to complete the following -
10-8-6-4-2
Handstand push-ups
Push jerk or split jerk (no heavier than 135/95)
*Scale weight as needed; scale HSPU to pike push-ups or hand release push-ups
WOD:
15:00 EMOM -
1st: 10 thrusters (95/65)
2nd: 10 front squats (95/65)
3rd: 10 pull-ups
Accessory (optional):
Accumulate 60 barbell hip thrusts w/upper back on bench
Thursday, September 2
Warm-up: 3 rounds - :30 quad stretch/side + 10 sit-ups + :30 lateral hops + 10 single leg v-ups + :30 step-ups + 10 tuck-ups
WOD:
30:00 AMRAP -
5-10-15-20-25-30-35-etc….
Calorie bike
Box jumps (30/24)
*200 meter run after each set
Accessory (optional):
Accumulate 3:00 plank
Friday, September 3
Warm-up: 10:00 AMRAP@steady pace - 10 banded pull-aparts + 10 banded good mornings + 5 deadlifts (building) + 10 pvc pass throughs + strength specific mobility
Strength:
In 15:00, work on lift and/or skill of choice; get some warm-up cleans and deadlifts to prepare for WOD in between sets.
WOD:
For time -
10 power cleans (225/155 or less)
-Directly into-
6 rounds -
8 toes-to-bar
12 DB suitcase lunges (2@50/35 or 40/20)
-Then-
10 deadlifts (265/185 or less)
*Scale toes-to-bar to knees-to-elbow or v-ups; scale weight as needed
Saturday, September 4
This work-out was created to honor Ryan Knauss, who died during an attack on the Kabul airport. Let’s take this time to honor all of the US Service men and women, and others, who have lost their lives during the recent terrorist attacks in Afghanistan.
For time -
Buy in: 100 meter run
Followed by 9 rounds:
8 burpees
26 KB swings (53/35)
21 wall balls
100 meter run
Wear a weighted vest (optional)
Monday, August 23 - Saturday, August 28
Monday, August 23
Warm-up: In 10:00, work to complete 3 rounds - 10 pass throughs + :30 alt quad stretch + 5 muscle cleans + :30 lateral hops + 5 inch worms + :30 glute bridge hold
Strength:
Every :60 for 10:00 -
1st: 1 power clean, building to a heavy single
2nd: :30 jump rope practice for quality
WOD:
240/200 cal bike
*Every 2:00, complete 1 power clean @ 80% 1RM
Accessory (optional):
Accumulate 50-60 barbell glute bridges
Tuesday, August 24
Warm-up: In 10:00, work to complete :30 chest opening stretch + :20 handstand hold or plank + 10-8-6-4-2 back squats, warming up to 65% 1RM + Samson stretch + v-ups
Strength:
Every :90 for 4 rounds -
1st: 5 back squats @ 65% 1RM
2nd: :30 handstand push-ups for quality
WOD:
For time -
5-10-15-10-5
Thrusters (95/65 or 65/45)
Toes-to-bar
100 meter run after each round
Accessory (optional):
Accumulate 40 supine hamstring curls on med ball
Wednesday, August 25
Warm-up: 10:00 AMRAP @ steady pace - 5 bench press building toward 60% 1RM + 10 banded pull-aparts + 5 ring rows + 10 banded forward raises + 5 cal row
Strength:
In 20:00, work to complete the following -
10-8-6-4-2
Bench press (start around 55-60% 1RM, and build towards a heavy set of 2)
Ring dips
WOD:
3 rounds for max reps -
:60 burpees
:60 alt DB snatch (50/35)
:60 pull-ups
:60 rest
Accessory (optional):
Accumulate 50 banded lat pull-downs, or 30 cable pull-downs
Thursday, August 26
Warm-up: In 10:00, warm up to weight for strength; in between warm up lifts, get 5 inch worms w/push-up + 10 groiners
Strength:
Every :60 for 12:00 -
1st: 4 front squats + 2 push jerk (155/105)
2nd: 3-5 wall walks for quality
3rd: Rest
WOD:
For time -
100 double unders
50 sit-ups
80 double unders
40 hand-release push-ups
60 double unders
30 American KB swings (53/35)
40 double unders
20 calorie row or ski
20 double unders
10 pistol squats
Friday, August 27
Warm-up: 2 rounds - 20 m walking lunges + :30 squat hold + 20 m Spider-Man stretch + :30 easy bike + 20 shoulder taps from plank
Strength:
Every :90 for for 5 rounds -
1st: :45 gymnastics work of choice
2nd: :30 goblet lunges for quality
WOD:
For time -
800 meter run
100 wall balls
800 meter row or ski
Accessory (optional):
Accumulate 50 weighted side bends/side, challenging weight
Saturday, August 28
Warm-up: 3 rounds - :30 banded side steps + :30 pigeon stretch/side + 5 kip swings or 3 hips to bar + 10 plank-ups + 10 alt scorpions + 5 deadlifts (start w/empty bar and build)
WOD:
30:00 EMOM -
1st: 2-4 muscle ups or 4-6 strict pull-ups
2nd: 6-8 deadlifts (225/155)
3rd: 10-12 box jumps (24/20)
4th: 15-20 sit-ups
5th: Rest
Accessory (optional):
Accumulate 30-40 face pulls
Monday, August 16 - Saturday, August 21
Monday, August 16
Warm-up: 200 meter run + 5-4-3-2-1 inch worms + strict press (building toward 75%) + deadlifts (build toward WOD weight) + push-up to pike
Strength:
Every :90 for 5 rounds -
1st: 3-5 strict press @75% 1RM
2nd: Max effort strict pull-ups
WOD:
“Diane”
For time -
21-15-9
Deadlifts (225/155)
Handstand push-ups
*Good times for Diane - Beginner 10-14 mins; intermediate 6-9 mins; advanced 5-6 mins; elite < 4 mins
**Scale weight as needed; this work-out should be a sprint w/mostly unbroken reps
Accessory (optional):
Accumulate 100 plank marches w/band above knees
Tuesday, August 17
Warm-up: 10:00 AMRAP@steady pace - 10 banded pull-aparts + :30 banded side steps + 10 air squats + :30 plank + 10 groiners + :30 pigeon stretch/side
Strength:
Every :60 for 15:00 (for quality) -
1st: 8-10 goblet squats
2nd: 10-12 renegade rows
3rd: 8-10 DB bench press
WOD:
10:00 AMRAP -
10 wall balls (20/14)
10 toes-to-bar
100 meter run
Accessory (optional):
Accumulate 60 supine hamstring curls w/wall ball
Wednesday, August 18
Warm-up: 3 rounds - 5 tall cleans + 10 plank-ups + 15 glute bridges + :30 chest opening stretch + :30 t-spine stretch
Strength:
In 14:00, complete 3 sets of max effort push-ups for quality (if proficient w/push-ups, do deficits if you want an extra challenge); get some power clean warm-up lifts between sets, building toward WOD weight.
WOD:
5 rounds for time -
15/12 calorie bike
5-4-3-2-1
Power cleans (225/135)
*Adjust weight accordingly; weight should be challenging, but doable with good form
Accessory (optional):
Accumulate 30-50 GHD sit-ups or traditional sit-ups
Thursday, August 19
Warm-up: 2:00 easy bike + 10-8-6-4-2 - reverse Samson’s + ring rows + scorpion stretch + pass throughs
WOD:
For total cals -
3:00 on/2:00 rest
Round 1: 50 double unders or 100 singles
Round 2: 30 1-arm DB OH lunges (50/35 or 40/20)
Round 3: 20 pull-ups or ring rows
Round 4: 20 pull-ups or ring rows
Round 5: 30 1-arm DB OH lunges (50/35 or 40/20)
Round 6: 50 double unders or 100 singles
*Finish each round w/max effort row or ski calories; scale reps as needed
Friday, August 20
Warm-up: In 10:00, complete 2 rounds of 10 muscle snatches + 10 OHS + 10 banded pull-aparts + 5 burpee broad jumps;
Strength:
In 16:00, work on a skill or lift of choice
WOD:
20:00 EMOM -
1st: 12 power snatches (95/65)
2nd: 200 meter run
3rd: 12 overhead squats (95/65)
4th: 10 burpee box jumps
Saturday, August 21
Group training at Harmon Park @ 8 am
Fundraiser for Messer family
Monday, August 9 - Saturday, August 14
Monday, August 9
Warm-up: 2:00 easy bike + 5-4-3-2-1 pass throughs + tall snatch w/empty barbell + OHS w/empty barbell + v-ups w/pvc
Strength:
10:00 EMOM -
1 power snatch or squat snatch, building in weight each time if possible (or stay light/moderate and get 1-3 reps every :60)
WOD:
5:00 AMRAP for 3 rounds (:60 rest b/t AMRAPs) -
5 burpees
7 overhead squats (95/65)
9 toes-to-bar
*Score is total number of rounds (pick up where you left off each round)
Accessory (optional):
Tabata flutter kicks
Tuesday, August 10
Warm-up: 2 rounds - 10 inch worms + 20 m walking lunges + 10 groiners + 20 m alt quad stretch + 10 sit-ups
Strength:
Every :90 for 4 rounds -
1st: 14-16 DB walking lunges for quality (moderate weight)
2nd: :45 plank, weighted if possible
WOD:
For time -
10-20-30-40-50
Calorie row or ski
Calorie bike
Accessory (optional):
Accumulate 2:00 KB front rack hold
Wednesday, August 11
Warm-up: 10:00 AMRAP@steady pace - 10 banded pull-aparts + 5 bench press + 10 ring rows + 5 deadlift + 10 plank-ups (build to WOD weight for bench and deadlift)
Strength:
In 12:00, complete 4-5 sets of max effort ring dips, dips off GHD, or dips off bench; Rest at least :60 between sets
WOD:
“The Coop”
For time -
21-15-9
Pull-ups
Bench press (135/95)
3:00 rest
9-15-21
Push-ups
Deadlifts (225/155)
*Scale weight as needed
Accessory (optional):
Accumulate 50 alt DB bicep curls
Thursday, August 12
Warm-up: 10:00 AMRAP@steady pace - :30 pigeon stretch/side + 10 alt scorpions + :30 hamstring stretch + 10 cal row + :30 banded side steps
WOD:
For time -
800 meter run
60 American KB swings (53/35)
30 sit-ups
Directly into
2 rounds -
400 meter run
30 American KB swings (53/35)
15 sit-ups
Accessory (optional):
Accumulate 2:00 Pallof press/side
Friday, August 13
Warm-up: 10-8-6-4-2 single leg deadlift/side, light weight + banded good mornings + back squats w/empty bar, build to 65%; :20 handstand hold between warm-up rounds
Strength:
In 12:00, work to complete the following -
Back squats
3x10@65% 1RM
*Rest at least :90 between sets
WOD:
20:00 AMRAP -
5 handstand push-ups
10 front squats (155/105 or 125/85 or 95/65)
50 double unders
Accessory (optional):
Accumulate 30 seated single DB tricep extensions
Saturday, August 14
Warm-up: 5-4-3-2-1 bootstrappers + kip swings + push-up to pike + clean and press (build in weight to 75%) + burpee broad jump
Strength:
In 15:00, work to complete the following clean and jerk sequence -
2x3@75% 1RM
2x2@80% 1RM
2x1@85% 1RM
WOD:
For time -
60 wall balls
50 cal row, bike, or ski
40 dual DB hang clean and jerk (50/35 or 30/20)
30 burpee box jumps
20 bar muscle-ups or chest-to-bar pull-ups
Monday, August 2 - Saturday, August 7
Monday, August 2
Warm-up: :60 banded side steps + 5-4-3-2-1 - snatch balance + inch-worms + push-up to pike + muscle cleans
Strength:
In 15:00, build to a tough barbell sequence -
1 power clean + 1 hang power clean + 1 jerk
WOD:
For time -
400 meter run
30 power snatches (135/95 or 95/65)
400 meter run
30 power cleans (135/95 or 95/65)
400 meter run
Tuesday, August 3
Warm-up: 3 rounds - 10 v-ups + 10 bootstrappers + 10 groiners + 10 reverse Samson’s + 10 ring rows
Strength:
In 12:00, work to complete the following DB bench sequence, building in weight if possible -
9-7-5-3-3-3
WOD:
5:00 AMRAP -
10 front squats (135/95)
10 pull-ups
2:00 rest
5:00 AMRAP -
10 front squats (155/105)
10 toes-to-bar
2:00 rest
5:00 AMRAP -
10 front squats (185/125)
10 burpees
*Scale weight as needed; the goal is to just go a little heavier each AMRAP
Wednesday, August 4
Warm-up: 10-8-6-4-2 pass throughs + banded forward raises + banded bent-over rows + lunges
Stength:
In 12:00, work to complete the following for quality w/empty barbell (45/35) -
50 bicep curls
50 strict press
50 bent over rows
*Partition however you’d like
WOD:
14:00 EMOM -
1st: 16 1-arm DB hang clean & jerk (50/35 or 30/20)
2nd: 16 1-arm DB OH lunges
Accessory (optional):
Accumulate 2:00 Sorensen hold, weighted if possible
Thursday, August 5
Warm-up: 10:00 AMRAP@steady pace - 200 meter row + 15 banded good mornings + 12 banded pull-aparts + 9 ring rows + 200 meter ski
Strength:
12:00 EMOM -
1st: 3-5 deadlifts, building toward WOD weight
2nd: :30 handstand hold or plank
3rd: :30 hollow rocks for quality
WOD:
For time -
10-9-8-7-6-5-4-3-2-1
Wall walks
Deadlifts (225/155 or 155/105)
Accessory (optional):
3x15-20 barbell glute bridges (95/65)
Friday, August 6
Warm-up: 2 rounds - 20 m burpee broad jump + 15 penguin jumps + 10 alt pistols to bench + 5 cal row
Strength:
Every :90 for 4 rounds -
1st: :45 alt pistol squats
2nd: 10-12 alt renegade rows
WOD:
For time, in teams of 2, you go, I go -
20 rounds -
8 push-ups
24 double unders
Rest 2:00
20 rounds -
10 calorie row
30 double unders
Accessory (optional):
Tabata tuck-ups
Saturday, August 7
Warm-up: 3 rounds - 5 kip swings or 3 hips-to-bar + 10 pass throughs + 5 jumping squats + 10 push-ups + :30 easy bike
Strength:
In 16:00, work to complete the following gymnastics sequence -
10-8-6-4-2
Muscle-ups or chest-to-bar pull-ups
*Get adequate rest between sets
WOD:
For time -
50 alt DB snatch (50/35 or 30/20)
50 handstand push-ups
50 sit-ups
50 goblet squats (70/53 or 53/35 or 30/20)
*Partition however you’d like