Saturday, 25 September WOD

Warm-up

  • 2 Rounds
    • 20 Cal Row
    • 10 Kip Swings / 5 Pull Ups
    • 10 Tempo Air Squats
    • 10 Russian Swings / 5 KB Swings

METCON

  • 13 rounds for time of:
    • 8 Pull-ups
    • 26 Air Squats
    • 21 Kettlebell Swings, 53/35 lbs

“Heroes of Kabul” Honoring the fallen soldiers who recently died in the Kabul explosion. Pull ups are strict if possible, if you want you can do kipping This could also be performed with a partner alternating Rounds 1:1. Scaling Options: Scale to inverted rows if needed and pick a kb weight that you can hold unbroken or 1 break.

Friday, 24 September WOD

Warm-up

  • 3 Rounds
    • 1:00 Ski or Row
    • 12 Single Leg KB Deadlifts
    • 0:30 Superman Hold

METCON

  • For time:
    • Row or Run, 500/400 m
    • 21 Deadlifts, 315/225 lbs
    • Row or Run, 500/400 m
    • 15 Deadlifts, 315/225 lbs
    • Row or Run, 500/400 m
    • 9 Deadlifts, 315/225 lbs

Scaling Options: Scale the DL weight to something you can keep in 2-3 Sets it’s supposed to be a moderate/heavy weight for today but still be able to at least hit 5-7 reps unbroken. 1000m Bike if you don’t have a ski, if you don’t have a bike or a ski then 500m Row. Time Cap: 15 mins

Quality

  • 4 rounds for quality of:
    • Handstand Hold, 30 secs
    • 20 Hollow Rocks
    • 15 Inverted Rows

Thursday, 23 September WOD

Warm-up

  • 2 Rounds
    • 50 Single Unders
    • 10 PVC shoulder rolls
    • 10 Bench or Box Push Ups
  • 2 Rounds
    • 25 DUs
    • 10 Light KB or DB Sumo Deadlift high pulls
    • 10 Box Jumps

Strength

  • 1 Power Snatch, pick load
  • Every 30 secs for 10 mins.
  • Add weight at the 5 min mark. Smooth singles here, stay consistent.

METCON

  • Every 3 min for 15 mins do:
    • 60 Double Unders
    • 12 Power Snatches, 95/65 lbs
    • *Bar Facing Burpees
      • *Round 1: 8 reps
      • *Round 2: 9 reps
      • *Round 3: 10 reps
      • *Round 4: 11 reps
      • *Round 5: 12 reps

Make sure you always get at least 45 sec-1 min of rest.

Try to cap yourself at the 2:00 mark to keep the intensity high or scale the reps on the other movements.

Scaling Options: Sub to 30 seconds of DU practice or 100 Single Unders.

Power Snatches should be light and unbroken so pick the right weight.

Wednesday, 22 September WOD

Warm-up

  • 3 Rounds
    • 200m Run
    • 15 Air Squats (5 Narrow/5 Neutral/5 wide stance)
    • 10 PVC shoulder rolls
    • 5 Scap Pull Ups Rotator cuff warm up (2×2.5lb plates)
  • 2 Rounds
    • 10 Front Raises
    • 10 Side Raises
    • 10 Internal/external rotation
    • 10 Presses
    • 1:00 KB Ankle Stretch

METCON

  • Complete as many rounds as possible in 20 mins of:
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats

Tuesday, 21 September WOD

Warm-up

  • 3 Rounds:
    • 10 KB Russian Swings
    • 10 KB Strict Press (each arm)
    • 10 Explosive single leg jumps
  • –then–
    • 1:00 Row
    • 20 PVC pass throughs
  • Barbell Warm Up (empty BB)
    • 5 Deadlifts 5 Clean Pulls
    • 5 Hang Power Cleans
    • 5 Low Hang Power Clean
    • 5 C&Js

STRENGTH

  • Record your best Power Clean 1 rep max lift.
  • Only include the heaviest 1 rep, do not include sets prior to it.

Re-Test your power clean and compare it to the beginning of the month. Focus in staying composed pulling off the floor and then increasing speed past the knee. Small incremental jumps! (5-10lbs).

METCON

  • For time: 30 Clean & Jerks, 135/95 lbs

Re-Test your grace time, try to pick up the pace for the last 8-10 reps Use the same weight you used at the beginning of the month. Scaling Options: Barbell weight should be on the lighter side, you should be able to do quick singles or some T&G sets.

Monday, 20 September WOD

Warm-up

  • 2:00 Row –then– 4 Rounds
    • 0:20 Air Squats
    • 0:10 Squat Hold
    • 0:10 Hollow Hold
    • 0:10 Superman Hold

Strength:

  • Back Squat 1×5 at 60% 1RM
  • Back Squat 1×5 at 65% 1RM
  • Back Squat 1×3 at 70% 1RM
  • Back Squat 1×3 at 75% 1RM
  • Back Squat 1×2 at 80% 1RM
  • Rest as needed between sets.

Stick to the percentages. Work on speed and form, just touching on some back squats today.

METCON

  • 3 rounds for time of:
    • Row, 500 m
    • Run, 400 m
    • 30 Toes-to-bars

Scaling Options: Scale to knee to elbows or knee raises as needed, V-Ups could also be a good sub.

Saturday, 18 September WOD

Fundamentals Course 0900

Please arrive 15 minutes early to pay the fee with the Risner staff. Bring some water to drink and something for moisture control.

Regulars – 0730 – Please finish by 0845

Warm-up

  • 2:00 Row
  • 0:30 Squat Hold
  • 10 Air Squats
  • 10 Tempo bench push ups
  • 1:00 Bike
  • 10 Goblet squats
  • 5 Burpee Box Jumps

METCON

  • For time: 3 rounds of:
    • 9 Row Calories
    • 7 Goblet Squats, 70/53 lbs
    • 5 Burpee Box Jumps, 24/20 in
    • — then — Partner Run, 600 m — then —
  • 3 rounds of:
    • 9 Row Calories
    • 7 Goblet Squats, 70/53 lbs
    • 5 Burpee Box Jumps, 24/20 in
    • — then — Partner Run, 600 m — then —
  • 3 rounds of:
    • 9 Row Calories
    • 7 Goblet Squats, 70/53 lbs
    • 5 Burpee Box Jumps, 24/20 in

Complete in teams of 2. During each 3 rounder, alternate with your partner; 3 rounds each Scaling Options: Scale to a weight you can hold unbroken. Scale to Burpee box step ups if needed.

Time Cap: 40 mins

Friday, 17 September WOD

Warm-up

  • 2:00 Row or Ski or Bike –then–
  • 2 Rounds of
    • 10 PVC Passthroughs
    • 10 Scap Pull Ups
    • 10 Bench Push Ups / Single DB Strict Press (each arm)
  • 5 Rounds For Quality:
    • 6 SHSPUs
    • 6 Strict C2B Pull Ups
    • 15 V-Ups
      • *quality work, rest as needed bt sets, work at your own pace.

METCON

  • 5 rounds for time of:
    • 6 Power Clean & Jerks, 155/105 lbs
    • 15/12 Row Calories
    • Rest 1 min

Thursday, 16 September WOD

Warm-up

  • 400m Jog –then–
  • 2 Rounds
    • 10 Hollow Rocks
    • 10 Handstand Hold
    • 10 Handstand shoulder taps (total)
    • 10 PVC pass throughs

METCON

  • 4 rounds for time of:
    • Run, 800 m
    • 50 Sit-ups
    • Handstand Walk, 100 ft

Scaling Options: Sub for the hsw this week could be Single Arm DB walking lunge (same distance) or 6-8 Wall Walks.

Time Cap: 35 mins

Wednesday, 15 September WOD

Warm-up

  • 4 Rounds
    • 12 Cal Row
    • 10 Single KB Deadlifts
    • 8 Bench Push Ups / Inch Worms / Push Ups / Empty BB Bench Press

Strength

  • Deadlift 5-5-ME at 70% 1RM
  • Rest as needed between sets.

Last set go for max reps between 5 and 10 reps. No more than 10 though!

METCON

  • For time:
    • Row, 500 m
    • 21 Bench Press, pick load
    • Row, 500 m
    • 15 Bench Press, pick load
    • Row, 500 m
    • 9 Bench Press, pick load

Bench Press- 1x/0.75 body weight Scaling Options:

Scale the bench press weight so that you can at least hit 5-7 reps at a time.