Thursday, 24 September WOD

Warm up: 10 minutes

            Strength / Skill:  15 Minutes

            1st Tabata = Air Squats

            Rest 3 Minutes

            2nd Tabata = Box Step Ups            (24” / 20”)

Metcon : 6 Rounds for time  (25 Minute Cap):    

            10 Hand Release Push Ups

            10 Toes To Bar

            10 Alternating Single Leg Squats (Pistols)

Wednesday, 23 September WOD

Warm up: 10 minutes

Strength / Skill:  1 Round  (staggered start if more than 4 rowers are used)

Establish Maximum Calorie Row in 5 minutes

Then immediately perform 30 Pull ups    (score is total calories plus pull ups and time)

Metcon :

20 Minute Alternating EMOM

Odd Minutes = 10 x Kettle Bell Swings    (53 # / 35#)

Even Minutes = 10 x SDHP                       (53 # / 35#)

Tuesday, 22 September WOD

Warm-up: 10 Minutes

Strength / Skill:

10 Minutes of Double Under Practice,     Then,

Establish a Maximum Hand Stand Hold for time (not free standing – be careful standing up)

METCON:      4 Rounds for time:              

            200 M Run / 250 M Row

            10 x Alt DB Snatch                          (50#/35#)

            10 x Single DB Box Step Ups        (50#/35#)

Monday, 21 September WOD

Warm up: 10 minutes

Strength/Skill             5 Rounds – E2MOM 

X 5 Squat / Power Cleans              (work to heavy load)

Then 5 minutes to establish a

1 Rep Max Squat Clean                 (Scale to Power Clean – maintain form !!! )

METCON:      15 Minute AMRAP:              

            5 x Burpee over Bar

            10 x Clean and Jerk            (95# / 65#)

            15 x Ab Mat Sit Ups

Record scores on BEYOND THE WHITE BOARD!!!

Friday, 18 September WOD

Warm-up: 10 minutes

Strength / Skill: 12 minutes

            Not for Time – Work to establish a Max lift

            Front Squat – 5, 4, 3, 3, 2, 2, 1, 1

Metcon:

            30 x Deadlifts                        (135# / 85#)

            30 x Double Unders            (60 singles)

30 x Power Cleans              (135# / 85#)

            30 x Double Unders            (60 singles)

            30 x Push Jerks                   (135# / 85#)

            30 x Double Unders            (60 singles)

Thursday, 17 September WOD

Warm-up: 10 minutes

Strength / Skill:         For Time

400M  Run    OR      500M Row     (Athlete picks)

Metcon:          will require a staggered start          

            For Time:       “Jackie”

            1000M Row

            50 x Thrusters          (45# / 35#)

            30 x Pull-ups

Wednesday, 16 September WOD

Warm up: 10 minutes

Strength / Skill:

5 Minutes  – Double Under Practice, then Maximum DU in 3 minutes

Rest 3 Minutes, then.

Establish Max Handstand Push Ups in 1 minute  

Metcon

8 Rounds for time:               (time cap at 25 Minutes)     

            8 Burpee Box Jumps           (24”/ 20”)

            12 Wall Balls                        (20# / 14#)

Tuesday, 15 September WOD

Warm-up: 10 minutes

Strength / Skill:         10 Minutes to establish

1 RM Snatch             (Scale to Ground to Overhead – maintain form !!! )

METCON:      20 Minute AMRAP:              

            5 x Bar Muscle Ups

            10 x Overhead Squat          (135# / 95#)

            15 x Burpee over Bar

Monday, 14 September WOD

Warm-up: 10 minute

Strength/Skill

10 Rounds – E2MOM 

X 6 Front Squats      (135# / 85#)  Rx+ (185# / 115#)

Metcon           (order doesn’t matter, but everyone rests on 4th minute)

4 Rounds : EMOM (45 – 50 seconds of work + 10 – 15 Seconds to transition)

Minute 1 = Single DB Box Step ups                                 (50# / 35#)

            Minute 2 =  Alternating DB Clean and Jerk                     (50# / 35#)

            Minute 3 =  Single DB Goblet Squat                                (50# / 35#)

            Minute 4 = Rest

Friday, 11 September WOD

Warm-up: 10 minutes

Strength / Skill: 20 minutes

            Row / Bike – Establish Max Cals in 4 minutes

            5 Rounds NFT:

10 x Toes to Bar

            10 x Walk Outs

Metcon:

5 Rounds : EMOM (45-50 seconds of work + 10 – 15 Seconds to transition)

Minute 1 = Single DB Box Step ups              (50# / 35#)

            Minute 2 =  Alternating DB Clean and Jerk               (50# / 35#)

            Minute 3 =  Devil Press                                  (50# / 35#)

            Minute 4 = Rest