Monday 9/25
Fitness
A) E3M x 6 sets:
– 4 deadlifts (building each set)
After odd sets: 8-12 bent over banded lat pulls
After even sets: 8-16 DB floor press w/ pause
B) 5 rounds for time:
– 200m run
– 12 KB deadlifts
– 6-9 dips
– 6 box step ups
R60S
Performance
A) E3M x 6 sets
Set 1: 4 deadlifts (building set)
Sets 2-6: 4 deadlifts @ 1-2 RIR
*Heavier than 9/15
B) 5 rounds for time:
– 200m run
– 12 KB deadlifts (53/35)
– 6-9 ring dips
– 6 box jump overs
R60S
RX+ use 70/44s w/ muscle up into dips
Tuesday 9/26
Fitness & Performance
3 min clock:
– 250/200m row, in remaining time…
6 RKB swings (53/35)
6 push-ups (sub elevated version R1.5M
3 min clock:
– 18 double unders (sub singles)
– 6 box step-ups (20/16”)
– 3/side SA KB push press (sub lighter DB)
R1.5M
3 min clock:
– 200m run, in remaining time…
6 KB goblet squats (sub air squats)
3 toes to bar R1.5M
3 min clock:
– 18 double unders
– 3 up/downs
– 6 ring rows
R1.5M
3 min clock:
– 250/200m row, in remaining time…
6 prisoner lunges
6 lemon squeezes (sub abmat sit-ups) R1.5M
*Switch runs and rows second time through.
Wednesday 9/27
Fitness
A) E2M x 8 sets
Odd sets:
– 8/side box step-downs (knee height, no push off)
Even sets:
– 8-12/side half kneeling DB press w/ band row
– 12-16 leg lift-overs
*Scale step downs by putting plate on ground to lessen distance. Make them harder by increasing height or adding weight.
B) EMOM x 10-20 sets:
– 3 DB hang power clean + push press
– 3 front squats
– 3 strict pull-ups
Performance
A) E2M x 8 sets
Sets 1-4: 1 low hang clean + 1 clean + 1 split jerk
Sets 5-8: 1 clean + 1 split jerk
B) EMOM x 10-20 sets:
– 2 TnG power clean + push jerk @ 60-65% of A
– 3 front squats
– 4 pull-ups
Thursday 9/28
Fitness & Performance
A) E4M x 4 sets:
– 2-4 BB bench press @ 1 RIR
*Fitness perform with a 32X1 tempo
– 8-12 DB lat pull-overs
– 20 sec top of ring row hold
*Heavier than last week
Fitness
B) E2MOM x 8-12 sets:
– 12/9 cal row
After odd sets…
– 10 wallballs
After even sets…
– 8 plate ground to overhead
Performance
B) E2MOM x 8-12 sets:
– 15/12 cal row
After odd sets…
– 12 wallballs (20/14)
After even sets…
– 9 plate ground to overhead (45/35)
Friday 9/29
Fitness
A) E2M x 8 Sets
Odd sets:
– 8-12/side SA DB incline press
Even sets
– 12-16 alt. landmine cossack squats
– 8-12 ring rows
*Last day for these movements
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang snatch + 1 snatch
Sets 5-8: 1 snatch
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 BB strict press
– 1 lap reverse sled drag (heavy)
– 8-12/side half kneeling banded/cable high row
– 4/side half kneeling medball power throws (6-10# into cement wall)
OR
Conditioning Option
20 min AMRAP
– 10 cal row
– 10 alt. DB hang power snatch
– 10 prisoner reverse lunges
– 10 abmat sit-ups
Saturday 9/30 – Jamie & Steve’s Final WOD
Fitness
TBA
Performance
TBA
Sunday 10/1
10-12pm Open Gym
