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
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
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…
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…
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
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
Fitness
E2M x 4-5 sets
1: 20/16 cal row (scale to 16/12)
2: 10 goblet squats + 10 strict pull-ups + 10 lemon squeezes
3: 200m run (scale with hill run)
4: 10 RKB swings + 10 DB push press + 5 up/downs
5: rest
Performance
E2M x 4-5 sets
1: 24/20 cal row
2: 10 front squats (95/65, 75/55) + 10 pull-ups + 10 lemon squeezes
3: 200m run
4: 15 RKB swings (53/35) + 10 DB push press (35/25s) + 5 burpees to target
5: rest
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
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”)
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…
R2.5M
5 min AMRAP
– 500/400m row, in remaining time AMRAP…
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