WOD

Friday, September 18, 2020

Performance

Every 4 min for 4 sets:
20 Double Dumbbell Reverse Lunge Step (10 ea leg)
20 GHD Sit Ups

*if needed sub Kettlebells

Every 2:30 for 4 sets:
400m Sprint
ME Muscles

Rest 30 sec

Intermediate

Every 4 min for 4 sets:
20 Double Dumbbell Reverse Lunge Step (10 ea leg)
20 GHD Sit Ups to Parallel

*if needed sub Kettlebells

Every 2:30 for 4 sets:
400m Sprint
ME Strict Ring Dips

Rest 30 sec

Fitness

Every 4 min for 4 sets:
20 Reverse Lunge Step (10 ea leg)
30 Weighted Sit Ups, 15/10# Plate

Every 2:30 for 4 sets:
300m Sprint
ME Box Dips

Rest 30 sec

Thursday, September 17, 2020

Performance

Six Cycles
AMRAP in 4 min:
25/20 Cal Bike
18 Russian Kettlebell Swings, 70/53#
16 Goblet Squats, 70/53#
ME Handstand Push Ups

Rest 2 min btw cycles

Intermediate

Six Cycles
AMRAP in 4 min:
20/16 Cal Bike
18 Russian Kettlebell Swings, 53/35#
16 Goblet Squats, 53/35#
ME Box Handstand Push Ups

Rest 2 min btw cycles

Fitness

Six Cycles
AMRAP in 4 min:
15/12Cal Bike
18 Russian Kettlebell Swings, 35/26#
16 Goblet Squats, 35/26#
ME Hand Release Push Ups

Rest 2 min btw cycles

Wednesday, September 16, 2020

Performance

EMOM for 12 min, alternate btw:
10 Dumbbell Bench Press
10 Strict Pull Ups

AMRAP in 12 min of:
25 Double Unders
1-2-3-4-5-6-…
Toes to Bar”

Intermediate

EMOM for 12 min, alternate btw:
10 Dumbbell Bench Press
10 Strict Assisted Pull Ups

AMRAP in 12 min of:
15 Double Unders
1-2-3-4-5-6-…
Toes to Parallel

Fitness

EMOM for 12 min, alternate btw:
10 Dumbbell Bench Press
15 Ring Rows

AMRAP in 12 min of:
50 Jump Rope
25yd Farmer Carry
10 Leg Raises

Tuesday, September 15, 2020

Performance

Every 75 sec for 8 sets:
1 Snatch Pull + 1 Power Snatch + 1 Hang Power Snatch

Three rounds for time:
30 Box Jumps, 24/20″
25/20 Cal Ski
20 Dumbbell Snatches (ea arm), 50/35#

Intermediate

Every 75 sec for 8 sets:
1 Snatch Pull + 1 Power Snatch + 1 Hang Power Snatch

Three rounds for time:
30 Box Jumps, 20/16″
20/16 Cal Ski
20 Dumbbell Snatches (ea arm), 40/25#

Fitness

AMRAP in 9 min:
5 Hang Power Snatch
15 Penguin Sit Ups, ea side
25 Band Pull Aparts

Three rounds for time:
30 Box Step Ups, 20/16″
15/12 Cal Ski
15 Dumbbell Snatches (ea arm), 25/15#

Monday, September 14, 2020

Performance

Every 2:30 for 5 sets:
Back Squats
2 reps – 85%
2 reps – 90%
3×1 – 95%

For time:
50-40-30-20-10
Med Ball Cleans, 30/20#
Burpees

Intermediate

Every 2:30 for 5 sets:
Back Squats
2 reps – 85%
2 reps – 90%
3×1 – 95%

For time:
50-40-30-20-10
Med Ball Cleans, 20/14#
Burpees

Fitness

AMRAP in 10 min:
5 Tempo Back Squat
15 Weighted Glute Bridges
150m Run

For time:
30-25-20-15-10
Med Ball Cleans, 14/10#
Burpees

Saturday, September 12, 2020

Performance

EMOM for 10 min, alternate between:
7 Bench Press
7 Single Arm Dumbbell Row, ea arm

For time:
27-21-15-9
Plate Ground to Overhead, 45/35
Handstand Push Ups

*15/12 Cal Bike between each round

Intermediate

EMOM for 10 min, alternate between:
7 Bench Press
7 Single Arm Dumbbell Row, ea arm

For time:
27-21-15-9
Plate Ground to Overhead, 35/25
Box Handstand Push Ups

*13/10 Cal Bike between each round”

Fitness

EMOM for 10 min, alternate between:
10 Bench Press
10 Single Arm Dumbbell Row, ea arm

For time:
20-15-10-5
Plate Ground to Overhead, 25/15
Seated Dumbbell Shoulder Press

*13/10 Cal Bike between each round

Friday, September 11, 2020

Performance

9 Rounds of:
11 Overhead Squats, 125/85#
11 C2B Pull Ups
Then,
2001m Run

Intermediate

9 Rounds of:
11 Overhead Squats, 95/65#
11 Pull-Ups
Then,
2001m Run

Fitness

9 Rounds of:
11 Overhead Squats, 35/15#
11 Jumping Pull-Ups
Then,
2001m Run

Thursday, September 10, 2020

Performance

Every 75 sec for 8 sets:
1 Clean Pull + 1 Power Clean + 1 Hang Power Clean

For time:
30-20-10
Wall Balls, 30/20#
90-60-30
Double Unders

Intermediate

Every 75 sec for 8 sets:
1 Clean Pull + 1 Power Clean + 1 Hang Power Clean

For time:
30-20-10
Wall Balls, 20/14#
45-30-15
Double Unders

Fitness

AMRAP for 10 min:
3 Hang Power Clean
6 Jumping Squats
9 Side Bridges, ea side

For time:
21-15-9
Wall Balls, 14/10#
120-90-60
Jump Rope

Wednesday, September 9, 2020

Performance

Five rounds of each:
(40 sec on 20 sec off)
Ski for Cals
Push Press, 95/65#
Pistols
Box Jumps, 24/20″
GHD Sit Ups

2 min Rest Between Rounds

*Score Total Reps

Intermediate

Five rounds of each:
(40 sec on 20 sec off)
Ski for Cals
Push Press, 75/55#
Assisted Pistols
Box Jumps, 20/16″
GHD Sit Ups to Parallel

2 min Rest Between Rounds

*Score Total Reps

Fitness

Five rounds of each:
(40 sec on 20 sec off)
Ski for Cals
Push Press, 45/35#
Narrow Stance Air Squats
Box Step Ups, 20/16″
AbMat Sit Ups

2 min Rest Between Rounds

*Score Total Reps

Tuesday, September 8, 2020

Performance

Every 2 min for 7 sets:
Back Squats
5 reps – 75%
4 reps – 80%
3 reps – 85%
2 reps – 90%
3×2 reps – 90%+

Four cycles of
AMRAP in 3 min
500m Row
ME Hand Release Push Ups

Rest 2 min

Intermediate

Every 2 min for 7 sets:
Back Squats
5 reps – 75%
4 reps – 80%
3 reps – 85%
2 reps – 90%
3×2 reps – 90%+

Four cycles of
AMRAP in 3 min
425m Row
ME Hand Release Push Ups

Rest 2 min

Fitness

AMRAP in 14 min:
5 Tempo Back Squat
15 Weighted Glute Bridges
150m Run

Four cycles of
AMRAP in 3 min
350m Row
ME Hand Release Push Ups

Rest 2 min

Labor Day Monday, September 7, 2020

Performance

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
7 Dumbbell Thruster (ea arm), 50/35#
7 Knees to elbows
7 reps Deadlift, 245/155
7 Burpees
7 Kettlebell swings, 70/53#
7 Pull-ups

Intermediate

AMRAP in 30 min:
7 Box Handstand push-ups
7 Dumbbell Thruster (ea arm), 40/25#
7 Kipping Knees to Chest
7 Deadlift, 205/125
7 Burpees
7 Kettlebell swings, 53/35#
7 Pull-ups

Fitness

AMRAP in 30 min:
7 Hand Release Push Ups
7 Dumbbell Thruster (ea arm), 25/15#
7 Leg Raises
7 Deadlift, 95/65#
7 Burpees
7 Russian Kettlebell swings, 35/26#
7 Ring Rows

Saturday, September 5, 2020

Performance

For time:
30-25-20-15-10
Dumbbell Snatch (ea arm), 50/35#
Dumbbell Lunge (ea arm), 50/35#
Double Unders, double the reps
Ring Dips

*Ring Dips Scaling 21-18-15-12-9

Intermediate

For time:
30-25-20-15-10
Dumbbell Snatch (ea arm), 40/25#
Dumbbell Lunge (ea arm), 40/25#
Double Unders
Box Dips, feet elevated

Fitness

For time:
30-25-20-15-10
Dumbbell Snatch (ea arm), 25/15#
Dumbbell Lunge (ea arm), 25/15#
Jump Rope, double the reps
Box Dips

Friday, September 4, 2020

Performance

EMOM for 8 min:
1 Clean Pull + 1 Hang Power Clean

AMRAP in 20 min
30 GHD Sit Ups
25/20 Cal Ski
20 Handstand Push Ups
15 Power Cleans, 155/105#

Intermediate

EMOM for 8 min:
1 Clean Pull + 1 Hang Power Clean

AMRAP in 20 min
30 GHD Sit Ups to Parallel
20/16 Cal Ski
20 Box Handstand Push Ups
15 Power Cleans, 115/75#

Fitness

EMOM for 8 min:
3 Hang Power Clean
6 Jumping Squats
9 Side Bridges, ea side

AMRAP in 20 min
32 Sit Ups
16/12 Cal Ski
16 Seated Dumbbell Shoulder Press
12 Dumbbell Power Cleans

Thursday, September 3, 2020

Performance

EMOM for 14 min, alternate between:
7 Bench Press
7 Single Arm Dumbbell Row, ea arm

AMRAP in 10 min
10 Weighted Box Step Ups (5 ea leg), 50/35#
10 Strict Pull Ups
*Box height 24/20″

Intermediate

EMOM for 14 min, alternate between:
7 Bench Press
7 Single Arm Dumbbell Row, ea arm

AMRAP in 10 min
10 Weighted Box Step Ups (5 ea leg), 40/25#
10 Banded Strict Pull Ups
*Box height 20/16″

Fitness

EMOM for 14 min, alternate between:
10 Bench Press
10 Single Arm Dumbbell Row, ea arm

AMRAP in 10 min
10 Weighted Box Step Ups (5 ea leg), 25/15#
15 Ring Rows
*Box height 20/16″

Wednesday, September 2, 2020

Performance

For Time:
1600m Run
50 Toes to Bar
50 Hand Release Push Ups
800m Run
50 Hand Release Push Ups
50 Toes to Bar
1600m Run

Intermediate

For Time:
1200m Run
40 Toes to Parallel
40 Hand Release Push Ups
600m Run
40 Hand Release Push Ups
40 Toes to Parallel
1200m Run

Fitness

Four rounds for time:
600m Run
20 Jack Knife Sit Ups
20 Hand Release Push Ups

Tuesday, September 1, 2020

Performance

EMOM for 15 min, alternate between:
4 Sumo Deadlift
20 Weighted Glute Bridges
45 sec Handstand Hold

For time:
21-15-9
Sumo Deadlift High Pull
Push Press

Men – 95, 115, 135#
Women – 65, 75, 95#

Intermediate

EMOM for 15 min, alternate between:
4 Sumo Deadlift
20 Weighted Glute Bridges
30 sec Handstand Hold

For time:
21-15-9
Sumo Deadlift High Pull
Push Press

Men – 75, 95, 115#
Women – 55, 65, 75#

Fitness

EMOM for 15 min, alternate between:
8 Sumo Deadlift
20 Weighted Glute Bridges
45 sec Tall Plank

For time:
21-15-9
Sumo Deadlift High Pull, 45/35#
Push Press, 45/35

Monday, August 31, 2020

Performance

Every 2 min for 7 sets:
5 reps – 75%
4 reps – 80%
3 reps – 85%
4×2 reps – 90%

Three Cycles of:
AMRAP in 3 min
30/24 Cal Bike
ME Wall Balls, 20/14#

Rest 3 min between cycles

Intermediate

Every 2 min for 7 sets:
5 reps – 75%
4 reps – 80%
3 reps – 85%
4×2 reps – 90%

Three Cycles of:
AMRAP in 3 min
25/20 Cal Bike
ME Wall Balls, 14/10#

Rest 3 min between cycles

Fitness

AMRAP in 14 min:
5 Tempo Back Squat
15 Weighted Glute Bridges
150m Run

Three Cycles of:
AMRAP in 3 min
20/16 Cal Bike
ME Wall Balls, 10/4#

Rest 3 min between cycles

Saturday, August 29, 2020

Performance

AMRAP in 5 min:
7/5 Muscle Ups
15 Burpees
15/12 Cal Bike

Rest 3 min

AMRAP in 10 min
7/5 Muscle Ups
20 Burpees
20/16 Cal Bike

Rest 5 min

AMRAP in 15 min:
7/5 Muscle Ups
25 Burpees
25/20 Cal Bike”

Intermediate

AMRAP in 5 min:
15 Chest to Bar Pull Ups
15 Burpees
15/12 Cal Bike

Rest 3 min

AMRAP in 10 min
15 Chest to Bar Pull Ups
20 Burpees
20/16 Cal Bike

Rest 5 min

AMRAP in 15 min:
15 Chest to Bar Pull Ups
25 Burpees
25/20 Cal Bike

Fitness

AMRAP in 5 min:
10 Assisted Pull Ups
10 Burpees
10/8 Cal Bike

Rest 3 min

AMRAP in 10 min
10 Assisted Pull Ups
15 Burpees
15/12 Cal Bike

Friday, August 28, 2020

Performance

EMOM for 8 min:
1 Snatch High Pull + 1 Hang Power Snatch
*build in load each min

AMRAP in 12 min:
10 Dumbbell Snatches (left arm), 50/35#
10 Overhead Lunges (left arm), 50/35#
10/8 Cal Ski
10 Dumbbell Snatches (right arm), 50/35#
10 Overhead Lunges (right arm), 50/35#
10/8 Cal Ski

Intermediate

EMOM for 8 min:
1 Snatch High Pull + 1 Hang Power Snatch
*build in load each min

AMRAP in 12 min:
10 Dumbbell Snatches (left arm), 40/25#
10 Overhead Lunges (left arm), 40/25#
10/8 Cal Ski
10 Dumbbell Snatches (right arm), 40/25#
10 Overhead Lunges (right arm), 40/25#
10/8 Cal Ski

Fitness

EMOM for 8 min:
2 Snatch High Pull + 2 Hang Power Snatch
8 Jumping Squats
*emphasize triple extension when performing the jumping squats

AMRAP in 12 min:
8 Dumbbell Snatches (left arm), 25/15#
8 Front Rack Lunges (left arm), 25/15#
8/6 Cal Ski
8 Dumbbell Snatches (right arm), 25/15#
8 Overhead Lunges (right arm), 25/15#
8/6 Cal Ski