Monday, September 20 - Saturday, September 25
Monday, September 20
Warm-up: 3 rounds - 5 inch worms w/push-up + 5 strict press w/light DB’s + :20 handstand hold or plank + 10 pass throughs + 10 banded bent-over rows
Strength:
Every 2:00 for 5 rounds -
8 dual DB bent over rows
8 seesaw DB strict press
*Complete both exercises in 2:00 interval
WOD:
For time -
3-6-9-12
Wall walks
12-12-12-12
Bike calories
Accessory (optional):
3x10 face pulls
Tuesday, September 21
Warm-up: 10:00 AMRAP@ steady pace - :30 easy bike +:30 banded side steps + 10 reverse Samson’s + 8 overhead squats w/pvc + 6 front rack lunges
Strength:
In 15:00, work to complete the following sequence, building in weight if possible -
Front rack lunges
14-12-10-8-6-4
WOD:
15:00 AMRAP -
20 overhead squats (95/65 or 65/35)
20 wall balls (20/14)
100 meter run
Accessory (optional):
Accumulate 3:00 Sorensen hold, weighted if possible
Wednesday, September 22
Warm-up: In 10:00, build to 65% power clean 1RM; In between warm-up lifts, get 20 single unders + 10 bootstrappers + 10 quadruped hip extensions/side
Strength:
In 16:00, work to complete the following power clean sequence -
5 @ 65% 1RM
4 @ 70% 1RM
3 @ 75% 1RM
2 @ 80% 1RM
1 @ 85% 1RM
In remaining time, continue hitting singles - build in weight toward a PR if you’re feeling good
WOD:
For time -
100 double unders
100/80 calorie row or ski
100 double unders
- 2:00 rest -
50 double unders
50/40 calorie row or ski
50 double unders
*Scale double unders to singles and double the reps
Accessory (optional):
Accumulate 60 barbell bicep curls (45/35)
Thursday, September 23
Warm-up: 10-8-6-4-2 banded good mornings + ring rows + muscle snatches + plank-ups + pass throughs
Strength:
Every :90 for 4 rounds -
1st: :30 tempo push-ups (:02 negative), weighted if possible
2nd: :30 Russian KB swings, challenging weight
WOD:
3:00 on/1:00 off for 5 rounds -
15 hang power snatches (95/65)
15 pull-ups
Max bike calories
*Score is total number of bike cals
Accessory (optional):
Accumulate 75-100 sit-ups
Friday, September 24
Warm-up: 3 rounds - :30 hollow hold + :30 easy row, bike, or ski + 20 meter walking lunges + 10 banded pull-aparts + 10 air squats
Strength:
15:00 EMOM -
1st: :30 handstand work (e.g., handstand hold, handstand walk, any plank variation)
2nd: :30 wall sit, weighted if possible
3rd: :20 L-sit or L-hang (or scale to tuck position)
WOD:
For max reps -
:90 max row or ski cals
:30 rest
:90 DB front rack lunges
:30 rest
:90 max row or ski cals
:30 rest
:90 max handstand push-ups
:30 rest
:90 DB row or ski cals
:30 rest
:90 max DB front rack squats
Saturday, September 25
Warm-up: 10-8-6-4-2 v-ups + banded good mornings + groiners + inch worms; :30 banded side steps b/t sets
Strength:
In 20:00, build to a heavy deadlift single, or stay moderate and complete 3-5 reps every :90
WOD:
For time -
25 deadlifts (225/155)
50 toes-to-bar
25 deadlifts (225/155)
Accessory (optional):
Accumulate :60 hamstring stretch + :60 pigeon stretch/side
Monday, September 13 - Saturday, September 18
Monday, September 13
Warm-up: 3 rounds - 10 pass throughs + 5 overhead squats w/pvc + 10 plank-ups + 5 push-ups to pike + 5 tall snatches
Strength:
In 16:00, work to complete the following power or squat snatch sequence, building in weight if possible -
5-4-3-2-1-1-1
WOD:
For time -
10 bar muscle-ups or 20 pull-ups
100 push press (75/55)
1,000 meter row or ski
Accessory (optional):
Accumulate 50-75 barbell hip thrusts
Tuesday, September 14
Warm-up: 2 rounds - :60 easy bike + :30 banded side steps + :30 pigeon stretch/side + 30 lateral hops + 20 lunges + 10 back squats
Strength:
In 12:00, work to complete 3-4 rounds of the following -
8-10 goblet split-stance squats/side (deficit if possible w/front foot on 25# plate); choose a challenging weight
*:30 Sorensen hold after each set, weighted if possible
WOD:
For time -
50 double unders
10 back squats (115/75)
50 double unders
8 back squats (135/95)
50 double unders
6 back squats (155/105)
50 double unders
4 back squats (185/135)
50 double unders
2 back squats (205/155)
*Scale weight as needed, but do try to build in weight each set if possible; scale double unders to 100 singles
**Rx plus option - 135/95, 155/105; 185/135; 205/155; 225/175
Wednesday, September 15
Warm-up: 5-4-3-2-1 burpee broad jumps + bench press (building toward 70%) + push-ups to pike + pass throughs; :20 handstand hold between rounds
Strength:
In 15:00, build to 70% 1RM bench press, then complete 20-25 reps at that weight
*Complete a :30 weighted plank between each set
WOD:
For time -
14-12-10-8-6-4-2
Burpee box jump-overs (24/21)
Handstand push-ups
*Scale jump-overs to step-overs; scale HSPU to pike push-ups or hand-release push-ups
Thursday, September 16
Warm-up: 10-8-6-4-2 kip swings + banded pull-aparts + ring rows + sit-ups; :30 hollow hold between sets
Strength:
Every :90 for 4 rounds -
1st: :45 tough pull exercise of choice (e.g., strict pull-ups, kipping pull-ups, muscle-up, sled pull, ring rows)
2nd: :45 Russian twists
WOD:
20:00 EMOM -
1st: 10/8 calorie bike + max toes-to-bar
2nd: Rest
*Scale bike cals as needed to assure some time for TTB; scale TTB to KTE or v-ups
**Score is total number or TTB
Friday, September 17
Warm-up: In 10:00, warm-up for barbell lifts; in between warm-up lifts get 100 meter run + 10 bootstrappers
WOD:
30:00 AMRAP w/partner -
20 rounds, you go, I go -
3 hang power cleans
2 push jerks
1 front squat
Max row or ski calories in remaining time
*135/95 for advanced athlete, 95/65 for intermediate
Accessory (optional):
Accumulate 3:00 wall sit, weighted if possible
Saturday, September 18
Warm-up: 3 rounds - 10 banded lat pull-downs + :30 chest opening stretch + 150 meter row or ski + :30 jump rope for quality
Strength:
In 3:00, get as many strict pull-ups as possible
- Rest 2:00 -
In 3:00, get as many push-ups as possible
WOD:
Every 6:00 for 5 rounds -
50 double unders (or 100 singles)
400 meter run
20 burpees
*Scale reps as needed to assure some rest each round; score is your slowest round
Monday, September 6 - Saturday, September 11
Monday, September 6
Warm-up: In 12:00, build to overhead squat and clean & jerk weight; in between warm-up lifts, get 10 banded pull-aparts + 5 inch worms w/push-up
WOD:
Labor Day with the Girls
“Nancy”
5 rounds for time -
400 meter run
15 overhead squats (95/65)
-5:00 rest-
“Grace”
For time -
30 cleans and jerks (135/95)
-5:00 rest-
“Annie”
For time -
50-40-30-20-10
Double unders
Sit-ups
*Scale weight as needed; scale double unders to 100-80-60-40-20 singles
**These are 3 great work-outs to test your fitness level. Make note of your times for each work-out if you would like to see where you fall. Then, retest at a later date.
Good times for Nancy - beginner 17-20 mins; intermediate 13-16 mins; advanced 10-12 mins; elite < 9:00
Good times for Grace - beginner 6-7 mins; intermediate 4-5 mins; advanced 3-4 mins; elite < 2:00
Good times for Annie - beginner 10-12 mins; intermediate 8-10 mins; advanced 7-8 mins; elite < 6:00
Tuesday, September 7
Warm-up: 3 rounds - 10 banded good mornings + :30 hollow hold w/pvc + 5 kip swings + :30 arch hold w/pvc + 10 step-ups
Strength:
Every :90 for 4 rounds -
1st: :30 kipping pull-ups for quality
2nd: :30 v-ups for quality (weighted if possible - hold a small plate in each hand)
WOD:
3:00 on/2:00 off for 4 rounds -
40 meter Famer’s carry, heavy
20 Russian KB swings (70/53 or 53/35)
10 dual DB step-ups (24/21) (50/35 or 40/20)
Max bike calories in remaining time
*Score is max bike cals; scale weight as needed; 40 meters = the length of the gym, down and back
Wednesday, September 8
Warm-up: 5-4-3-2-1 ring rows + pass throughs + bench press (start w/empty bar and slowly build) + banded forward raises; :20 banded side steps b/t sets
Strength:
In 16:00, build to 85% 1RM bench press, or challenging weight, and then work to complete 15-20 reps at that weight.
WOD:
EMOM until failure -
1st: 1 strict pull-up + 2 push-ups
2nd: 2 strict pull-ups + 4 push-ups
3rd: 3 strict pull-ups + 6 push-ups
*Add 1 pull-up and 2 push-ups every round; session is over when you can no longer finish designated reps in the :60 interval.
Accessory (optional):
Accumulate 2:00 L-sit or L-hang
Thursday, September 9
Warm-up: 10:00 AMRAP @ steady pace - 5 burpee broad jumps + 10 groiners + 15 sit-ups + 20 shoulder taps from plank
Strength:
10:00 EMOM -
1st: :30 handstand work, or difficult plank such as hands or feet on trx, or forearms or feet on exercise ball
2nd: :30 flutter kicks
WOD:
For time -
250 meter row or ski
9 burpees over rower (or object)
-Rest :60-
500 meter row or ski
15 burpees over rower (or object)
-Rest :60
1,000 meter row or ski
21 burpees over rower (or object)
-Rest :60-
500 meter row or ski
15 burpees over rower (or object)
-Rest :60-
250 meter row or ski
9 burpees over rower (or object)
*This is a good test for your rowing endurance. Log your times if desired. Try to hold a consistent pace throughout.
Friday, September 10
Warm-up: :60 easy bike + 5-4-3-2-1 inch worms w/push-up + muscle cleans + front squats + strict press (all done w/empty barbell) + tuck-ups
Strength:
In 16:00, work to a heavy complex, or stay light/moderate and work on form -
1 deadlift + 2 hang power cleans + 1 squat clean (from ground) + 1 jerk
WOD:
10 rounds for time -
3 handstand push-ups
5 wall balls
7 toes-to-bar
Accessory (optional):
Accumulate 2:00 star plank or side plank/side
Saturday, September 11
Warm-up: 3 rounds - 10 bootstrappers + 10 pass throughs + 10 plate pinch press + :30 quad stretch/side + :30 pigeon stretch/side + :30 lateral hops
Strength:
12:00 EMOM -
1st: 3-5 back squats, getting comfortable w/ WOD weight
2nd: :30 jump rope for quality (doubles or singles)
3rd: 12-16 plank-ups
WOD:
3 rounds for time -
60 double unders
15 back squats (135/95)
15 DB bench (50/35)
30 sit-ups
*Scale weight as needed; scale 60 doubles to 120 singles
Accessory (optional):
Accumulate 30-50 tricep pulls
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