Monday 9/11

Fitness & Performance

A) E4M x 4 sets:

– 4-6 BB bench press @ 1 RIR

– 8-12 DB lat pull-overs

– 20 sec top of ring row hold

*Heavier than last week

Fitness

B) CrossFit Open Workout 18.1 (Scaled)

20 min AMRAP

– 8 hanging knee raise

– 10 DB hang power clean & jerk (35/20)

– 14/12 cal row

Performance

B) CrossFit Open Workout 18.1 (Rx)

20 min AMRAP

– 8 toes to bar

– 10 DB hang power clean & jerk (50/35)

– 14/12 cal row

Tuesday 9/12

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

B) E90S x 10-15 sets:

– 20 single unders

– 3 double DB hang power snatch 

– 4 dips

– 5 air squats

Performance

A) E2M x 8 sets

Sets 1-2: 3 high hang snatch

Sets 3-4: 2 hang snatch

Sets 5-8: 1 snatch

B) E90S x 10-15 sets:

– 20 double unders

– 3 TnG power snatch (95/65, 75/55)

– 4 dips

– 5 air squats

RX+ complete 115/75 or 135/95

Wednesday 9/13

Fitness

A) E3M x 6 sets:

– 3 back or box squats

– 8-12 DB seated Arnold presses

– 4 DB/KB batwing rows w/ 6 sec pause

B) E5M x 3-4 sets

– 400m run

– 12 UB wallballs

– 9 strict pull-ups

Performance

A) E3M x 6 sets:

Set 1: 3 back squats (building set)

Set 2-6: 3 back squats @ 1 RIR

*heavier than 8/25

B) E5M x 3-4 sets

– 400m run

– 20 UB wallballs (20/14)

– 15 pull-ups

Thursday 9/14

Fitness & Performance

2 total sets…

4 min AMRAP

– 300m run, in remaining time AMRAP…

• 6 KB goblet squats
• 6 push-ups

R2.5M

4 min AMRAP

– 20 double unders

– 12 reverse lunges

– 6 ring rows

R2.5M 

4 min AMRAP

– 375/300m row, in remaining time AMRAP…

• 9 RKB swings
• 6 box step-ups (20/16”)

R2.5M

4 min AMRAP

– 20 double unders

– 6 lemon squeezes

– 3/side KB push press

Friday 9/15

Fitness

A) E4M x 6 sets:

– 5 deadlifts (building each set)

– 16 alt DB renegade rows

– 8-16 banded tricep push-downs

Performance

A) E4M x 6 sets

Set 1: 5 deadlifts (building set)

Sets 2-6: 5 deadlifts @ 1-2 RIR

*Heavier than 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 banded Spanish squats (weighted if able)

– 8-12/side single leg lift-overs

– 8-12 BB/DB tricep OH extensions

– 16-24 alt DB hammer curls

OR

Conditioning Option

8-12 sets:

– 60 sec at 80-90% (row/bike/or ski)

– 60 sec rest

Saturday 9/16

Fitness

TBA

Performance

TBA

Sunday 9/17

10-12pm Open Gym

Monday 9/4

Hero WOD “Bert”

Performance

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Fitness I
For time:
40 burpees
400-m run
80 push-ups
400-m run
120 walking lunges
400-m run
160 squats
400-m run
120 walking lunges
400-m run
80 push-ups
400-m run
40 burpees

Fitness II
For time:
20 burpees
200-m run
30 knee push-ups
200-m run
40 walking lunges
200-m run
50 squats
200-m run
40 walking lunges
200-m run
30 knee push-ups
200-m run
20 burpees

Tuesday 9/5

Fitness

A) E3M x 6 sets:

– 4 back or box squats

– 8-12 DB seated Arnold presses

– 4 DB/KB batwing rows w/ 6 sec pause

B) 5 rounds for time:

– 12/9 cal row

– 6 DB hang power cleans

– 12 wallballs

– 3 burpees

R60S

Performance

A) E3M x 6 sets:

Set 1: 4 back squats (building set)

Set 2-5: 4 back squats @ 1-2 RIR

*heavier than 8/25

B) 5 rounds for time:

– 15/12 cal row

– 5 power cleans (115/75, 95/65)

– 15 wallballs

– 5 burpees over the barbell

R60S

Wednesday 9/6

Fitness & Performance

2 total sets…

5 min AMRAP

– 400m run, in remaining time AMRAP…

• 3 DB devil cleans (Fitness: up/down version)
• 6 box step-ups (20/16”)

R2.5M

5 min AMRAP

– 500/400m row, in remaining time AMRAP…

• 9 RKB swings (53/35)
• 3 toes to bar

R2.5M

5 min AMRAP

– 20 double unders

– 9 air squats

– 6 dips

R2.5M 

Thursday 9/7

Fitness

A) E4M x 5 sets:

– 6 deadlifts (building each set)

– 16 alt DB renegade rows

– 8-16 banded tricep push-downs

B) EMOM x 10-20 sets:

– 6 hang DB snatches (50/35)

– 4 strict pull-ups

– 2 up/down + box step-ups

Performance

A) E4M x 5 sets

Set 1: 6 deadlifts (building set)

Sets 2-4: 6 deadlifts @ 2 RIR

*Heavier than 8/28

B) EMOM x 10-20 sets:

– 6 hang DB snatches (50/35)

– 4 pull-ups

– 2 burpee + box jump overs (24/20”)

Friday 9/8

Fitness

A) E2M x 8 sets

Odd sets:

– 8/side DB split squats

– 16 alt KB gorilla rows

Even sets:

– 8-12/side half kneeling landmine presses

– 12-16 leg lift-overs

Performance

A) E2M x 8 sets

– 1 power clean + push jerk

*rest 10 sec between each rep

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 12-16 DB floor press

– 4-8 strict leg raises

– 8-12/side half kneeling banded high rows

– 16-24 alternating DB/KB walking lunges

OR

Conditioning Option

10, 15 or 20 sets:

– 40 sec row or bike

– 20 sec rest (slow spin for bike)

*Goal is to stay at 80-90% with consistent output

Saturday 9/9

Fitness

TBA

Performance

TBA

Sunday 9/10

10-12pm Open Gym