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.

Tuesday, 14 September WOD

Warm-up

  • 20 Air Squats
  • 10 Kip Swings
  • 0:30 Squat Hold
  • 20 Air Squats
  • 10 Hips to bar
  • 0:30 Squat Hold
  • 20 Air Squats
  • 10 Inverted Rows

Strength:

  • Back Squat 20-15-10-5
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.

Work up each set to a challenging set of 5.

METCON:

  • 6 rounds for time of:
    • 21/18 Row Calories
    • 14 Wall Balls, 20/14 lbs
    • 7 Muscle-ups

Scaling Options: Wall Balls should be unbroken focus on the muscle ups for today, pick a number you can do unbroken between 3-7 reps, if you need you can scale to bar MUs or 14 C2B/Pull Ups or if needed 7 Inverted Rows + 7 Push Ups.

Time Cap: 20 mins

Monday, 13 September WOD

Fundamentals Course this Saturday, 18 September 0900.

Warm-up

  • 400m Run –then–
  • 3 Rounds
    • 10 Single KB Leg Deadlifts (total)
    • 15 KB Swings (light KB)
    • 20 Air Squats
    • 30 sec Hollow Hold

Strength/Skill: Power Clean & Jerk

  • Power Clean & Jerk 5×3
  • Use the same weight for each set.
  • Rest 2 mins between sets.
  • 75-80% 1RM Singles or touch and go as desired.

METCON: ALTERNATING EMOM

  • Every 1 min for 10 mins, alternating between:
    • 10 Power Cleans, 135/95 lbs
    • *Bar Facing Burpees
      • *Round 1: 10 reps
      • *Round 2: 11 reps
      • *Round 3: 12 reps
      • *Round 4: 13 reps
      • *Round 5: 14 reps

Scaling Options: For the emom scale to a power clean weight that you can hold unbroken or at least 7-8 reps unbroken. A good way to scale the Burpees is to start from a lower number so maybe like 7-8-9-10-11 Reps. The idea here is to keep the power cleans fast and unbroken and get some rest. Then the first 2-3 Sets of Burpees should be such to give you 30+ seconds of rest and the last 2 sets should be the more challenging Rounds so pick your reps appropriately.

Saturday, 11 September WOD updated

****UPDATED****

Warm-up

  • 2 Rounds:
    • 200m Jog
    • 10 Squat Jumps + 10 Kip Swings
    • 200m Jog
    • 10 Single Kb Sumo Deadlifts

METCON: “ALWAYS REMEMBERED” Partner WOD

  • Buy in: 2001 M Row
  • then
  • 4 rounds of:
    • 9 rope climbs
    • 11 bear complexes 135/95 lbs
  • Buy out: 2977 M Row

  • Bear Complex:
    • 1 Power Clean
    • 1 Front Squat
    • 1 Shoulder to Overhead
    • 1 Back Squat
    • 1 Shoulder to Overhead

***updated WOD for Saturday 9/11 above***

METCON: Partner WOD

  • 4 rounds for time of:
    • 60 Wall Balls, 20/14 lbs
    • 50 Toes-to-bars
    • 40 Deadlifts, 225/155 lbs
    • Partner Run, 400 m

Complete in teams of 2. Split the movement as desired but then complete the run together. Scaling Options: Pick a medball weight that allows you to do at least 10 reps at a time. Scale to Knee to elbows knee raises or even V-Ups if needed. Deadlift load should be moderated/light in order to do 5-10 reps at a time.

Time Cap: 35 mins