Chest Primers 2 Rounds 400 meter x Carry 400 meter x Run
Strength
Front Squat - 30 minutes 7's from the Rack 65% (Hard)
WOD
Workout Format
7 Rounds for Time 7 DB Thrusters 7 Inch Worms (walk out/push up)
Strength
Friday, September 18th, 2020
General Warm-Up
Accelerations x 4 3 Rounds 12 x Lunges 10 x Push Ups
Strength
Conventional Deadlifts - EMO3M 27 Rounds 1 - 3 15 - 20 reps x Banded Good Mornings then 1 x 5 of Deadlifts - light and build Rounds 4 - 9 5 reps x Progressive Glute Bridges 4 x 8
Strength
Thursday, September 17th, 2020
General Warm-Up
2 Rounds 200 meters x Med Ball Run Chest Primers 10 x Push Out 200 meters x Crush Then Push Up Practice
Strength
Bench Press Warm Up - Progressive 2 x 7 then 4 x 10
WOD
Workout Format
AMRAP 23 21 x Burpee Box Jump 200 meter x MB Run Row or Bike
Strength
Wednesday, September 16th, 2020
General Warm-Up
3 Rounds 12 x Face Pulls 12 x Pallof Press 12 x Pull Aparts
Strength
Barbell Bent Over Row 6 x 7 (light to medium) * Superset 50 meters x Double DB Carry (heavy)
WOD
Workout Format
AMRAP 4 9 Double Unders 9 KB Snatch * then 2 Minutes Rest * then 4 Minutes Max Effort Row or Bike
Strength
Tuesday, September 15th, 2020
General Warm-Up
MB Crush Then Chest Primers - 200 meter MB walk - 10 Push Outs Then Plate Squats- warm up to strength
Strength
Front Squats - 30 minutes Tempo 1.3.1.3 Triples (with rack- go heavy)
WOD
Workout Format
4 Rounds for time 12 Ring Rows (inverted row) 30 Air Squats 20 Push Press (KB/DB)
Strength
Monday, September 14th, 2020
General Warm-Up
3 minute x Skipping Practice Dynamics 2 minutes x Skipping Practice
Strength
Barbell Front Rack Lunges 6 x 12 - light to medium
WOD
Workout Format
AMRAP 25 15 x KBS 15 x Slamballs 150 x Running Skips
Strength
Friday, September 11th, 2020
General Warm-Up
3 Rounds 40 seconds ES x Side Plank 40 seconds x Active Hang
Strength
30 minutes Sets of 5 - Conventional Deadlifts EMO3M 12 (3 rounds) Progressive Deadlifts Barbell Glute Bridge 4 x 8 Heavy
WOD
Workout Format
AMRAP 20 - Partner Workout Partner 1 - 200 meter Run Partner 2 - Single Front Rack Stationary Lunges * While P1 runs, P2 does lunges. Once P1 returns, P2 leaves for the run while P1 does the lunges. Scoring equals amount of lunges combined between both partners
Strength
Thursday, September 10th, 2020
General Warm-Up
3 Rounds 40 seconds ES x Side Plank 40 seconds x Active Hang
Strength
4 Rounds 7-12 x Pull Ups 20 x McGill Sit Ups Accelerations (walk, jog, run, sprint)
WOD
Workout Format
AMRAP 20 - Partner Workout Partner 1 - 200 meter Run Partner 2 - Single Front Rack Stationary Lunges * While P1 runs, P2 does lunges. Once P1 returns, P2 leaves for the run while P1 does the lunges. Scoring equals amount of lunges combined between both partners
Strength
Wednesday, September 9th, 2020
General Warm-Up
Barbell Warm Up Position 1 high hang Position 2 mid hang
Strength
Bar Complex - 20-25 minutes of bar work 1 x Hang Power Clean 3 x Strict Press 5 x Push Press * Start light and work on technique. ** Progressive once technique is sound.
WOD
Workout Format
EMO3M 12 (4 rounds) 20 x Deadlifts (155/105) Barbell Hold Max Effort
Strength
Tuesday, September 8th, 2020
General Warm-Up
3 Rounds 20 x Med Ball Cleans 20 x Med Ball Press Outs 20 x Med Ball Overhead Press
Strength
4 Rounds 12 x Goblet Squat 50 meters x Single Arm Farmer Carry
WOD
Workout Format
3 Rounds 15 x Squat Jumps 15 x Wall Balls
General
Monday, September 7th, 2020
WOD
"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run * This can be done scaled, as a partner workout (divide work equally), or full Murph
Strength
Friday, September 4th, 2020
General Warm-Up
3 Rounds 10/10 x Chest Primers 200 meter x MB carry 30 seconds x Active hang Dynamic Movements
Strength
Bench Press A1) 10.10.7.7 (light) A2) 5.5.5.5 (moderate) - 2 second pause at the top A3) Max Out on Doubles
Strength
Thursday, September 3rd, 2020
General Warm-Up
3 Rounds 200 meter Run 8 Goblet Squats 20 Band Pull Apart
Strength
4 Rounds Superset 70 meters x Death March 30 x Banded Goodmornings
WOD
Workout Format
AMRAP 4 9 KBS 12 Sit Ups 4 min rest AMRAP 4 9 Box Jumps 9 Hanging Knee Raises
Strength
Wednesday, September 2nd, 2020
General Warm-Up
4 Rounds 30 secs x Active Hang 30 secs ES x Side Plank 30 secs x Flutter Kicks 30 secs x V-Ups
Strength
4Rounds Superset 8 ES x Landmine Row 40 secs x Pallof Press Rest 45 seconds * Nasal Breathing *
WOD
Workout Format
3 Rounds 800 meter Run 8 x Barbell Front Squat (50-55% of 1 Rep Max) * If raining * 5 Rounds 100 Skips 6 x Barbell Front Squats
Strength
Tuesday, September 1st, 2020
General Warm-Up
2 Rounds 200 meter DB Farmer Carry 40 x Inch Worms
Strength
3 Rounds 200 meter Plate Hug/Hold 100 meter Over Head Plate Carry
WOD
Workout Format
AMRAP 12 9 Push Ups 9 Clean and Press (Single KB- Squat Clean, then press. This is not a thruster) 30 second rest
Strength
Monday, August 31st, 2020
General Warm-Up
3 Rounds 10/10 x Chest Primers 30 seconds x Banded Good Mornings Then 6 minutes x Hang Clean Practice (Go through position 1 and position 2)
Strength
Front Squats (30 minutes) 7.7.5 (light) 5.5.5.5.5 (moderate) 3.3.3 (heavy)
WOD
Workout Format
21-15-9 Thrusters Lateral Burpee over Bar
Strength
Friday, August 28th, 2020
General Warm-Up
3 Rounds 10 x Scap Pushups 10 x Scap Pullups 10 x Inch Worm Walk Outs
Strength
4 Rounds 100m x Walking Lunges 30 x Pushups Accumulate 3:00 Active Hang
General
Thursday, August 27th, 2020
General Warm-Up
3 Rounds 6 x Broad Jump 12 x Air Squats 18 x DU (Skipping Practice)
WOD
Workout Format
EMOM 14 Odd: 12 Air Squats Even: 10 Burpees * Rest 3:00 AMRAP 12 9 x Box Jumps 9 x Slam Balls 30 seconds x Rest
General
Wednesday, August 26th, 2020
General Warm-Up
3 Rounds Primers and presses 200m x MB Run
WOD
Workout Format
E6MOM 42 7 Rounds, every 6 mins complete: 400m x run 50m x Farmer Carry 2 x Big sets of Pushups * Scale to ensure completion around 4:30 giving you 1:30 to rest
Strength
Tuesday, August 25th, 2020
General Warm-Up
3 Rounds 10 x Manmakers (no weight) 10 x Deadbug 10 x Band Pull Aparts
Strength
7 sets as supersets 8 ES x Landmine Row 20 x Banded face pulls
WOD
Workout Format
AMRAP 6 30 seconds x Farmer Hold (HEAVY) 5 Manmakers