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