Friday, 10 September WOD

Warm-up

  • 3 Rounds:
    • 10 Cal Row
    • 20 PVC Shoulder Rolls
    • 5 Hang KB Cleans (each arm-light kb)
    • 5 Kip Swings Barbell Warm Up (empty BB):
  • 2 Sets:
    • 5 Clean Pulls
    • 4 Low Hang Power Cleans
    • 3 Hang Squat Cleans

Strength

  • 1 x [ 1 Power Clean + 1 Squat Clean ] x 10 sets
  • Use the heaviest weight you can for each set.
  • Rest 1:30 between sets.

Increase weight each set. Drop the bar between reps.

METCON

  • For time:
    • Run 400m
    • 15 Muscle-ups
    • Run 400m
    • 12 Muscle-ups
    • Run 400m
    • 9 Muscle-ups

Scaling Options: Scale to bar muscle ups if needed, or double the reps pull ups use a band if needed today.

Time Cap: 15 mins

Thursday, 9 September WOD

Warm-up

  • 400m Jog
  • 60 Single Unders
  • 3 Wall Walks
  • 200m Jog
  • 30 DUs
  • 30ft HSW
    • Stretch -Hamstring Stretch -Calf stretch

METCON

  • 4 rounds for time of:
    • Run, 400 m
    • 60 Double Unders
    • Handstand Walk, 80 ft
    • Rest 1 min

Try to push the run today. Scaling Options: Scale to 60 seconds of DU practice or 120 Singles. Scale the hsw to something manageable in 2 sets or 1:00 of practice. Time Cap: 30 mins

Wednesday, 8 September WOD

Warm-up

  • 2 Rounds
  • 21 Cal Row
  • 9 Push Ups
  • 6 Scap Pull Ups / Pull Ups

Strength

  • Every 1 min for 10 mins do:
    • 9 Strict Push-ups
    • 6 Strict Pull-ups
    • Try to maintain as long a possible

Rest 5 mins before 2…

  • 5 rounds for time of:
    • 30/25 Row Calories
    • L-Sit Hold, 15 secs
    • Rest 1 min

Scaling Options: Use a band for strict pull ups or do inverted rows. Scale the l-sit hold by bending your legs or getting more elevated from the floor, it should be an unbroken effort. Time Cap: 25 mins

Tuesday, 7 September WOD

Warm-up

  • 3:00 Row
  • Tabata Air Squat
    • 8 Rounds
      • 0:20 ON
      • 0:10 OFF

Strength

  • Back Squat 3-3-3
  • Use the heaviest weight you can for each set.
  • Rest 2 mins between sets.

70-75% 1RM

METCON

  • For time:
    • Row, 500 m
    • 21 Back Squats, 225/155 lbs
    • Row, 500 m
    • 15 Back Squats, 225/155 lbs
    • Row, 500 m
    • 9 Back Squats, 225/155 lbs

Scaling Options: Scale the back squat weight to something you can hold unbroken or 2/3 sets each time.

Time Cap: 16 mins

Monday, 6 September WOD – 0900 only

Warm-up

  • 3 Rounds
    • 15 Cal Row
    • 12 Single DB Hang C&Js (light)
    • 8 Kip Swings / Knee to elbow / TTB
  • Barbell Warm Up: (empty BB)
    • 10 Deadlifts
    • 8 Hang Power Cleans
    • 6 Push Press
    • 6 Low Hang C&Js
    • 6 Hang C&Js

Strength: Part I

  • 6 Clean & Jerks, 135/95 lbs
  • Every 1 min for 5 mins.

Pick the weight you used for Grace or lower if your grace time is above 5 mins. Work on efficiency in the movement and quick reps.

Rest 3 mins before 2…

Part II

For time:

  • 30 Clean & Jerks, 185/125 lbs

Heavy Grace here; pick a weight you can do 3-5 rep per min which should be heavier than your Grace weight. Scaling Options: Scale the barbell weight as recommended,

Time Cap: 12 mins

Quality Work

  • For quality: 50 Toes-to-bars

No rush here, work on keeping your legs straight and using the full range of motion in the kip swing. Pick a number (like 3-5-10 reps) and stick with it. Scaling Options: Scale to knee to elbow or knee raises if needed.

Saturday, 4 September WOD

Warm-up

  • 2:00 Machine
  • 10 KB Russian Swings
  • 10 Push Ups
  • 10 Kip Swings
  • 1:00 Machine
  • 10 KB Swings
  • 5 HSPUs
  • 5 Burpee Pull Ups

PARTER WOD:

  • For time: Row, 5000 m
  • 2 rounds of:
    • 120 Kettlebell Swings, 53/35 lbs
    • 80 Handstand Push-ups
    • 40 Burpee Pull-ups
  • Row/Ski Erg- alternate every 250 m
  • Burpee Pull-ups / 30 Burpee Muscle-ups
  • Complete in teams of 3. One partner is on the rower/ski erg while the other two are completing the 2 rounds. SWITCH. If either the machine or rounds get done first, all 3 members can work on remainder together switching however.
  • Scaling Options: Scale to a Kb weight that you can do 15-20 reps at a time with. Scale to regular push ups instead of HSPUs. Scale to burpee pull ups choosing a lower bar to jump to.
  • Time Cap: 35 mins

Friday, 3 September WOD

Warm-up

  • 200m Jog then…
  • 2 Rounds
    • 10 KB Push Press (1xKB)
    • 10 Goblet Squats
    • 10 Kip Swings
    • Knee Raises
    • 200m Jog

Strength:

  • Back Squat 3×5 at 70% 1RM
  • Rest as needed between sets.

METCON:

  • For time:
  • Run, 200 m
  • 21 Push Press, 115/75 lbs
  • 21 Toes-to-bars
  • Run, 200 m
  • 18 Push Press, 115/75 lbs
  • 18 Toes-to-bars
  • Run, 200 m
  • 15 Push Press, 115/75 lbs
  • 15 Toes-to-bars
  • Run, 200 m
  • 12 Push Press, 115/75 lbs
  • 12 Toes-to-bars
  • Run, 200 m
  • 9 Push Press, 115/75 lbs
  • 9 Toes-to-bars

Scaling Options: Push Press weight should be light in order to keep them unbroken or no more than 2 sets. Sub knee to elbow instead of TTB or knee raises, you could also sub regular sit ups for today if needed.

Time Cap: 16 mins

Thursday, 2 September WOD

Warm Up: 

  • 1:30 Row
  • 10 Push Ups (on bench)
  • 1:00 Row 
  • 10 Regular Push Ups
  • 0:30 Row
  • 10 Empty BB Bench Press

For Time:

5000m Row 

All out for time…

or

Smooth and steady row time trial.

Strength:

  • Bench Press
  • 2 Sets:
    • 5-3-1 Reps 

*Rest as needed bt sets and set of reps.

**Make sure you go heavier the second set! 

***Suggested starting percentages: 75-80-85%

Wednesday, 1 September WOD

Warm-up

  • 10 Tempo Push Ups (on bench or box)
  • 200m Jog
  • 10 Double DB Deadlifts (light DBs)
  • 200m Jog
  • 10 Double DB Hang Cleans
  • 200m Jog
  • 10 Double DB Push Press
  • 200m Jog

METCON

  • 3 rounds for time of:
    • 10 Clean & Jerks, 135/95 lbs
    • Run, 400 m
    • Rest 3 mins

Scaling Options: Barbell weight should be the same weight you used for Grace so something you can do t&g reps or really quick singles.

Quality

  • 3 rounds for quality of:
    • Walking Lunge, 100 ft (pick load)
    • 20 Alternating Leg V-ups

Tuesday, 31 August WOD

Warm-up

  • 2:00 Row or Run
  • –then– 3 Rounds
    • 7 Squat Jumps + 30 second Squat Hold
    • 10 Kip Swings (ring if possible) + 5 Scap Pull Ups
    • 30 Single Unders

Strength:

  • Box Back Squat 10×2 at 60% 1RM
  • Rest 1 min between sets.

Use a bench or box, control the descent and focus on explosiveness coming back up!

METCON:

  • 5 rounds for time of:
    • Row, 250 m
    • 7 Muscle-ups
    • 50 Double Unders

Scaling Options: Sub 14 TTB instead of muscle ups for today. Or 14 C2B, make sure you keep them unbroken or 1 quick break!

Time Cap: 16 mins