Tuesday, 8 September WOD

Coaches may be available for 0530 only.

Warm-up: 10 minutes

Strength/Skill

8 Minutes  – Double Under Practice, then 2 tries to Establish Max Double Unders

For time = 120 ABMAT sit-ups  

Metcon

8 Rounds for time:      (time cap at 20 Minutes)         

            8 Burpee Box Jumps   (24”/ 20”)

            12 Kettle Bell Swings             (53# / 35#)

Labor Day WOD

Monday, 7 September – 0900 Only

Warm up: 10 minutes

Strength/Skill

8 Rounds – E2MOM – Work to a heavy working set focusing on form and catching the bar at depth. Establish a Body Weight % for the squat clean

5 x Squat Cleans        

Metcon: 

  4 Rounds for time  –  EMOM  (45-50 seconds of work – 10 – 15 seconds to transition):                           

Minute 1 = SDHP       (53# / 35#)

Minute 2 = Pull Ups

Minute 3 = Row / Bike for Calories

Minute 4 = Push Ups

Minute 5 = Rest

Friday, 4 September WOD

Warm-up: 10 minutes

Strength / Skill:            

Alternating EMOM (20 minutes)

Even Minutes = 10 x Sumo Deadlift High Pull           (53# / 35#)

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

METCON:

20 Minute AMRAP

            200 Meter Run/jog

            8 x Burpees

            10 x Toes to Bar

Thursday, 3 September WOD

Warm-up: 10 minutes

Strength/Skill

 8 RNFT  (E2MOM)  – work to a heavy unbroken sets except for maybe the last one 

6 x Power Cleans 

15 Minute AMRAP:               

            8 Front Squats @ 95#/65#                   (Clean the bar from the floor for the first front squat of each round)

            8 Burpees over the bar             (must jump over the bar to complete the burpee)

Wednesday, 2 September WOD

Warm up: 10 minutes

Strength:

            Every 4 Minutes on the minute 

50 Feet Single Dumbbell Lunges                   (50# / 35#)

            10 alternating Dumbbell Snatches                 (50# / 35#)

Metcon

8 Rounds for time:      (time cap at 20 Minutes)         

            8 Burpees

            10 Box Jumps

            12 Single leg Squats (pistols)

Monday, 1 September WOD

Warm up: 10 minutes

Strength/Skill

12 minute EMOM  

6 x Deadlifts   (225# / 155#)

METCON:

            10 RFT:            Reduce reps by 1 each round = 9 PS + 9 OHS, 8 PS + 8 OHS, etc etc          

            10 x Power Snatch       (95#/65#)                   

            10 x Overhead Squat  (95#/65#)

Friday, 28 August WOD

Warm-up: 10 minutes

Strength

15 minute = EMOM

8 x Kettle Bell Swings     (53#/35#)

Metcon:

12 Minute AMRAP:   

3 x Thrusters               (95# / 65#)

3 x Chest 2 Bar Pull Ups

(Add 3 reps per round – 6 x Thrusters + 6 x C2B, 9 x Thrusters + 9 x C2B, etc, etc)

Thursday, 27 August WOD

Warm up: 10 minutes

Strength/Skill (20 Minutes to complete)

4 RNFT  ( about E5MOM)

50’ Walking Lunges w/single Dumbbell        (53# / 35#)

20 Push Ups

METCON:

            10 RFT:                       

            10 x Power Clean        (95#/65#)                   

            10 x  Front Squat        (95#/65#)

(Reduce one repetition each round = 9 power clean + 9 Front Squat, 8 power clean + 8 front squat, etc etc)

Wednesday, 26 August WOD

Warm-up: 10 minutes

Strength / Skill:            

Alternating EMOM (20 minutes)

Even Minutes = 10 x Sumo Deadlift High Pull           (53# / 35#)

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

METCON:

20 Minute AMRAP

            200 Meter Run/jog

            7 x Burpees

            10 x Toes to Bar

Tuesday, 25 August WOD

Warm-up: 10 minutes

Strength/Skill

5 Minutes Double Under Practice, Rest 2 Minutes, then establish your max reps in 2 minutes

            7 x 3 second Superman Holds

            7 x 3 second Hollow Body Holds

Metcon: 20 Minute Cap

20 – 16 – 12 

Dumbbell Box Step Ups         (50# / 35#)

Single Arm Dumbbell Snatch             (50# / 35#)

Single Arm Dumbbell Push Jerk        (50# / 35#)