Monday 10/23

Fitness

A) E3M x 5 sets:
– 12-16 DB floor press

– 8-12 BB upright rows

– 4/side lunge matrix (forward/lateral/reverse)

B) 12 min AMRAP:

– 20 double unders

– 1 double DB hang power clean

– 5 push-ups (elevated if needed)

– 5 air squats

*Add 1 power clean every round

Performance

A) E3M x 5 sets:
– 3 power cleans

*These should not be performed TnG but as a triple with no more than 10 sec between singles. 

B) 12 min AMRAP:

– 20 double unders

– 1 power clean @ 80% of part A

– 5 push-ups

– 5 air squats

*Add 1 power clean every round

Tuesday 10/24

Fitness

E8M x 4-6 sets:

– 400m row

– 10 wallballs

– 10 toes to bar

– 10 abmat sit-ups

– 10 box step-ups 

*Switch up the order every time through.

Performance

E8M x 4-6 sets:

– 500/400m row

– 15 wallballs (20/14)

– 10 toes to bar

– 15 abmat sit-ups

– 10 box jump overs (24/20”)

*Switch up the order every time through.

Wednesday 10/25

Fitness & Performance

A) E4M x 4 sets:

– 10-15/side DB bench press 1111 tempo

– 5-10 strict pull-ups (banded, BW or weighted)

– 10 BB good mornings (off rack or floor)

*Heavier or more reps than 10/16

*Last day for these movements

Fitness

B) E5M x 3-4 sets

– 400m run

– 15 RKB swings (heavy)

– 10 dips

Performance

B) E5M x 3-4 sets

– 400m run

– 20 RKB swings (heavy)

– 10 ring dips

Thursday 10/26

Fitness

A) E2M x 6 sets 

– 5-5-5-4-4-4 push press

After even sets:

– 10 banded face pulls

After odd sets:

– 5/side single leg hip extension w/ 3 sec pause (off bench)

B) EMOM x 10-20 sets:

– 3 up/down DB devil cleans

– 3-4 DB thrusters

– 3-5 strict pull-ups

Performance

A) E2M x 6 sets 

– 5-5-5-4-4-4 push press

*Build to a tough set of 5

B) EMOM x 10-20 sets:

– 3 DB devil cleans

– 4 DB thrusters

– 5 pull-ups

Friday 10/27

Fitness

A) E3M x 7 sets:

– 4 BB or dKB front squats

After odd sets:

– 10 DB curl to press

After even sets:

– 5/side half kneeling pallof pressses

*If using KBs for FS, add 3211 tempo

Performance

A) E3M x 7 sets:

Set 1: 4 front squats squats (building set)

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

*heavier than 10/10

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 8-12/s bent over rows

– 8 ab wheel roll-outs

– 8-12/side SA banded tricep push-down (small band)

OR

Conditioning Option

E6M x 3-4 sets:

– 1000m row / 2000m AB / 800m run / 800m ski

*Keep same output for all intervals

Saturday 10/28

Fitness

TBA

Performance

TBA

Sunday 10/29

Open Gym 10-12pm

Monday 10/16

Fitness & Performance

A) E4M x 4 sets:

– 10-15/side DB bench press 1111 tempo

– 5-10 strict pull-ups (banded, BW or weighted)

– 10 BB good mornings (off rack or floor)

*Heavier or more reps than 10/6

Fitness

B) E90S x 10-15 sets:
– 20 single unders

– 5 ring dips

– 6 RKB swings 

– 7 air squats

*Scale up with reps of 5-7-9

Performance

B) E90S x 10-15 sets:
– 20 double unders

– 5 ring dips

– 7 RKB swings (53/35)

– 9 air squats

RX+ complete with 6-9-12 reps and 70/44 KB

Tuesday 10/17

Fitness

A) E2M x 6 sets 

– 5 push press

After even sets:

– 10 banded face pulls

After odd sets:

– 5/side single leg hip extension w/ 3 sec pause (off bench)

B) For time

– 400m run

– 12-8-4 reps of…

• DB push press
• Hanging knee raises

– 400m run

– 4-8-12 reps of…

• DB Hang power cleans
• Box step ups

– 400m run

Performance

A) E2M x 6 sets 

– 5 push press

*Build to a tough set of 5

B) For time

– 400m run

– 12-9-6 reps of…

• Push press (95/65)
• Toes to bar

– 400m run

– 6-9-12 reps of…

• Hang power cleans
• Box jump overs (24/20”)

– 400m run

Wednesday 10/18

Fitness & Performance

30 min AMRAP:
– 200m run

– 12 push-ups

– 12 SA DB hang power snatch (6/6 @ 50/35)

– 250/200m row

– 10 goblet hold reverse lunges

– 10 lemon squeezes

– 50 double unders

– 8 pull-ups

– 8 up/down to box step up (20/16”)

*Goal is to maintain a pace and stay consistent for the entire time

Thursday 10/19

Fitness

A) E3M x 6 sets:

– 5 BB or dKB front squats

After odd sets:

– 10/side half kneeling banded row w/ pause

After even sets:

– 10 L-seated DB press

*If using KBs for FS, add 3211 tempo

*Last day for these movements

B) Tester

For time:

– 20 cal row

– 20 wallballs

– 10 burpees

– 15 cal row

– 15 wallballs

– 10 burpees

– 10 cal row

– 10 wallballs

– 10 burpees

Performance

A) E3M x 6 sets:

Set 1: 5 front squats squats (building set)

Set 2-5: 5 front squats @ 2 RIR

*heavier than 10/10

B) Tester

For time:

– 30 cal row

– 30 wallballs (20/14)

– 10 burpees over rower

– 20 cal row

– 20 wallballs

– 10 burpees over rower

– 10 cal row

– 10 wallballs

– 10 burpees over rower

Friday 10/20

Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB Romanian deadlifts @ 3011 tempo

– 8-12 dips (BW or weighted)

– 8-12/side half kneeling banded high row

*Heavier than 10/11

B) Strength Option

3-4 sets for quality:

– 8-12 medball supine hamstring curls

– 8-12 bent over BB rows w/ pause

– 8-12 banded Spanish squats

– 12-16 banded/cable tricep push-downs

OR

Conditioning Option

E3.5M x 4-6 sets:

– 500m row / 1000m AB / 400m run / 400m ski

*Keep same output for all intervals

Saturday 10/21

Fitness

TBA

Performance

TBA

Sunday 10/22

Open Gym 10-12pm

Monday 10/9

Fitness

A) E2M x 8 Sets

Odd sets:

– 16-24 alt. DB bench press

Even sets

– 12-16 alt. KB goblet cossack squats

– 4/side single arm ring rows w/ 4 sec eccentric

B) E90S x 10-15 sets:

– 20 single unders

– 4 double DB hang power snatch 

– 4 DB front squats

– 4 hanging knee raises

Performance

A) E2M x 8 sets

Sets 1-4: 1 slow pull snatch (slow pull from floor to hang)

Sets 5-8: 1 snatch

B) E90S x 10-15 sets:

– 20 double unders

– 4 hang power snatch (95/65, 75/55, 65/45)

– 4 overhead squats

– 4 toes to bar

*scale with front squats

Tuesday 10/10

Fitness

A) E3.5M x 5 sets:

– 6 BB or dKB front squats

– 8-12/side bent over DB row

– 4/side TGUP sit-ups

*If using KBs for FS, add 3211 tempo

*Last day for these movements

B) E3M x 4-8 sets: 

– 12/9 cal row

– 5 DB hang squat clean to thruster

– 4 strict pull-ups

– 3 up/downs

Performance

A) E3.5M x 5 sets:

Set 1: 6 front squats squats (building set)

Set 2-5: 6 front squats @ 2 RIR

*heavier than 10/2

B) E3M x 4-8 sets: 

– 15/12 cal row

– 5 DB hang squat clean to thruster (35/25s)

– 5 pull-ups

– 5 burpees over the rower

RX+ complete with 5 CTB pull-ups or 3 bMUs

Wednesday 10/11

Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB Romanian deadlifts @ 3011 tempo

– 8-12 dips (BW or weighted)

– 8-12/side half kneeling banded high row

Fitness 

B) E5M x 3-5 sets:

– 400m run

– 15 RKB swings (heavy)

– 12 push-ups

– 9 lemon squeezes

*Keep runs the same pace throughout

Performance

B) E5M x 3-5 sets:

– 400m run

– 15 RKB swings (heavy)

– 12 push-ups

– 9 lemon squeezes

*Keep runs the same pace throughout

Thursday 10/12

Fitness & Performance

30 min AMRAP:
– 200m run

– 12 box step-ups (knee height)

– 12 SA DB hang power cleans (6/6 @ 50/35)

– 250/200m row

– 10 ring rows

– 10 SA DB push presses (5/5)

– 50 double unders

– 8 DB goblet squats

– 8 up/downs

*Goal is to maintain a pace and stay consistent for the entire time

Friday 10/13

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.

*Last day for these movments

Performance

A) E2M x 8 sets

– 1 clean + 1 split jerk

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 L-seated DB presses

– 4-8 hanging straight leg raises

– 8-12 bent over BB rows

– 1 lap lateral sled drag

OR

Conditioning Option

10 to 1 reps of:

– RKB swings (53/35)

– wallballs (20/14)

– sit-ups

After sets 9-7-5-3 complete a 250/200m row

Saturday 10/14

Fitness

TBA

Performance

TBA

Sunday 10/15

Open Gym 10-12pm

Monday 10/2

Fitness

A) E4M x 4 sets:

– 6 BB or dKB front squats

– 8-12/side bent over DB row

– 4/side TGUP sit-ups

*If using KBs for FS, add 3211 tempo

B) For time:

– 600m run

– 40 wallballs in UB sets of 10

– 400m run

– 30 hanging knee raises in UB sets of 6

– 200m run

– 20 burpees

Performance

A) E3.5M x 5 sets:

Set 1: 6 front squats squats (building set)

Set 2-4: 6 front squats @ 2 RIR

*heavier than 9/22

B) For time:

– 600m run

– 60 wallballs (20/14)

– 400m run

– 40 toes to bar

– 200m run

– 20 burpees to target

Tuesday 10/3

Fitness

A) E3M x 6 sets:

– 3 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) E5M x 3-5 sets:

– 400m row

– 15 RKB swings

– 10 box step-ups

Performance

A) E3M x 6 sets

Set 1: 3 deadlifts (building set)

Sets 2-6: 3 deadlifts @ 1-2 RIR

*Heavier than 9/25

B) E5M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 10 box jump overs (24/20”)

RX+ use 70/44.

Wednesday 10/4

Fitness & Performance

3 min clock:

– 200m run, in remaining time…

• 6 SA DB push press (3/side @ 50/35)
• 6 air squats

R1.5M

3 min clock:

– 18 double unders (sub singles)

– 3 strict pull-ups

– 3 up/downs

R1.5M

3 min clock:

– 250/200m row, in remaining time…

• 6 SA DB hang power cleans (3/3)
• 6 lemon squeezes

R1.5M

3 min clock:

– 18 double unders

– 6 push-ups

– 6 prisoner reverse lunges

R1.5M

3 min clock:

– 200m run, in remaining time…

• 6 ring rows
• 6 box step-ups

R1.5M

*Switch runs and rows second time through.

Thursday 10/5

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.

*Last day for these movments

B) E3MOM x 5-8 sets

– 15/12 cal row

– 5 TnG squat cleans (135/95, 115/75, 95/65)

– 5 burpees over the barbell

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) E3MOM x 5-8 sets

– 15/12 cal row

– 5 TnG squat cleans (135/95, 115/75, 95/65)

– 5 burpees over the barbell

RX+ complete with 20/16 cal row

Friday 10/6

Fitness & Performance

A) E4M x 4 sets:

– 10-15/side DB bench press 1111 tempo

– 5-10 strict pull-ups (banded, BW or weighted)

– 10 BB goodmornings (off rack or floor)

B) Strength Option

3-4 sets for quality:

– 1 length seated hand over hand sled pull

– 8/side rear foot elevated split squat (sub regular split squat)

– 16 dKB gorilla rows

– 12-16 banded or cable tricep push-downs

OR 

Conditioning Option

10 to 1 reps of:

– plate ground to overhead

– air squats

– sit-ups

After sets 9-7-5-3 complete a 200m run

Saturday 10/7

Fitness

TBA

Performance

TBA

Sunday 10/8

10-12pm Open Gym

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

Monday 9/18

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) 12 min AMRAP

– 30 single unders

– 1 hang DB squat clean to thruster

– 5 hanging knee raises

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 clean + 1 split jerk

Sets 5-8: 1 clean + 1 split jerk

B) 12 min AMRAP

– 30 double unders

– 1 squat clean to thruster (115/75, 95/65)

– 5 toes to bar

*Add one squat clean to thruster every round

*RX+ complete with 3 bMUs instead of T2B

Tuesday 9/19

Fitness & Performance

A) E4M x 4 sets:

– 3-5 BB bench press @ 1 RIR

– 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…

– 5 up/down DB devil press 

After even sets…

– 5-10 strict pull-ups

Performance

B) E2MOM x 8-12 sets:

– 15/12 cal row

After odd sets…

– 5 DB devil press (35/25s)

After even sets…

– 10 pull-ups

RX+ perform CTB pull-ups

Wednesday 9/20

Fitness & Performance

2 total sets…

4 min AMRAP

– 300m run, in remaining time AMRAP…

• 6 DB hang power cleans (3/3 @ 50/35)
• 3 box jump overs (Fitness: step-overs)

R2M

4 min AMRAP

– 20 double unders

– 9 air squats

– 6 dips

R2M 

4 min AMRAP

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

• 6 DB hang power snatch (3/3)
• 6 lemon squeezes

R2M

4 min AMRAP

– 20 double unders

– 6 ring rows

– 3 burpees

R2M

Thursday 9/21

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) 4 rounds for time:

– 400m run

– 15-12-9 double DB hang power snatches

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang snatch + 1 low hang snatch

Sets 5-8: 1 snatch

B) 4 rounds for time:

– 400m run

– 15-12-9 hang power snatches (95/65, 75/55, 65/45)

*Don’t drop the small plates!

Friday 9/22

Fitness

A) E4M x 4 sets:

– 8 BB or paused dKB front squats

– 8-12/side bent over DB row

– 4/side TGUP sit-ups

Performance

A) E4M x 4 sets:

Set 1: 8 front squats squats (building set)

Set 2-4: 8 front squats @ 2 RIR

*heavier than 8/25

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy forward sled drag

– 8-12 BB Bradford presses

– 8/side wide stance pallof presses (green)

– 4-8 strict supinated pull-ups (weighted if able)

OR

Conditioning Option

2000m time trial row

Saturday 9/23

Fitness

TBA

Performance

TBA

Sunday 9/24

10-12pm Open Gym

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