Sep 30, 2019

10-1-19
Tuesday
Challenge: On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low Hang Power Clean

WOD
"Ecod"
3 x AMRAP 4, resting 4:00 between:
15 Burpee Box Jump Overs (24"/20")
21 Power Cleans
27/21 Calorie Row

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

Sep 29, 2019

9-30-19
Monday
Challenge: Alternating On the Minute x 10:
Minute 1: 18 GHD Sit-ups
Minute 2: 5 Single Arm Dumbbell Overhead Squats (Each Side)

L1-
Minute 1: 18 Abmat sit-ups
Minute 2: 10 Goblet Squats

WOD
"Snake Bite"
With a 9:00 Time Cap:
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

After Completion or Cap, until the 12 Minute Mark:
Build to Heavy Single Snatch
Power or Squat

Sep 28, 2019

WOD
Work Completion for Time
50 Back Extensions
50 Bent DB Row (50/35)
50 V-ups
50 Pull-ups
50 Double DB Deadlifts (50/35)

Break reps up in any order or any amount, just get all the work done.

Sep 26, 2019

9-27-19
Friday
Challenge: Hit the wod hard.

WOD
“Death Race”
5 Rounds, For Time:
15/10 Cal Assault Bike
10 Burpees
STANDARDS:
Bike: Monitors must be reset each round. Someone else can reset your monitor for you.

Sep 25, 2019

9-26-19
Thursday
Challenge: Warm up Clean and Jerk and work technique.

WOD
10 min AMRAP
20 Push Press (115/75)
30 Toes to Bar
40 Wallballs (20/14)
Then
8 min to find max hang clean and jerk.

Sep 24, 2019

9-25-19
Wednesday
Challenge: Tabata Mountain Climbers

WOD
21-15-9
Box Step Ups
Kettlebell Swings(53/35)
Tuesday
Challenge: 3 sets of:
Max effort Strict supine Ring Rows scale to a difficult ring row
5 Turkish Get Ups/side (Heavy)

WOD
2 Rounds for Time:
500m Row
20 pull-ups
400m Run
20 Alternating Dumbbell Clean and Jerk(50/35)

Sep 23, 2019

Monday
Challenge: 3 sets of:
10-12 Back Squats
10-12 Romanian Deadlifts

WOD
20 min AMRAP
5 Ring Dips (L1-Pushups)
10 Sit-ups
15 Air Squats
20 Double Unders (L1-Singles)

Sep 20, 2019

Friday
Challenge: 3x3 Snatch grip Deadlifts
3x2 Snatch Pulls
5x1 Squat Snatch

WOD
“Amanda”(Bar)
9-7-5
Muscle ups
Squat Snatches(135/95)

Sep 19, 2019

Thursday
Challenge: 3 sets of:
10 Weighted barbell good mornings
8 Reverse Snow Angels

WOD
10-9-8-7-6-5-4-3-2-1
Deadlifts (185/135)
1–2-3-4-5-6-7-8-9-10
Burpees Over Bar

Sep 17, 2019

9-18-19
Wednesday
Challenge: Practice a skill for 20 min.

WOD
10 min AMRAP
100ft Suitcase Carry Right
100ft Suitcase Carry Left
15 Russian Swings
20 Russian Twists

*Use 1 Kettlebell, each time you have to set it down do 10 Burpees. Kettlebell should be heavy.

Sep 16, 2019

9-17-19
Tuesday
Challenge: 3-4 sets of:
4-8Tempo Ring Dips 22X2 or 30 seconds in a ring static hold.
4-8 Tempo Strict Pull-ups 22X2 or 30 second static hold at top of pull-up.

WOD
For Time (8 min cap)
16-12-8-4
Pull-ups(no butterfly)
Pistols (L1- Assist holding pole or Air Squats)
Hand Stand Push-ups
Monday
Challenge: Build in 7 sets to a heavy Complex of:
1 Power Clean + 2 Front Squats + 1 Shoulder to Overhead

WOD
3 Rounds for Time
10 Deadlifts (135/95)
10 Hang Power Cleans
10 Front Squats
100 Double Unders

Sep 14, 2019

9-14-19
Saturday
WOD
Deck of Cards with partner
♠️ Double Unders x5
♣️ Power Clean (135/95)
♥️ Supine Ring Row
♦️ Deadlifts (135/95)
🃏As a team run 400m

Sep 12, 2019

9-13-19
Friday
WOD
 “Barbara”
5 Rounds for Time
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 min

Sep 11, 2019

9-12-19
Thursday
Challenge: 3 sets max effort
Sorenson Hold
L-hold from Boxes or Parallettes 

WOD
21-15-9
Alternating Cross Body Single Toes to Bar
Kettlebell Swings (53/35)

Sep 10, 2019

9-11-19
Wednesday
Tribute Workout
For Time
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row  or 2001m Run (1.25 miles)

*If athlete starts with a run they must end with a row and vise versa.

Sep 9, 2019

9-10-19
Tuesday
Challenge: 3-4 sets
8-10/side Single Arm Dumbbell Row
10-12 Dumbbell Hammer Curls
8-10 Banded Reverse Flys

WOD
16 min EMOM
1st min 5-10 Strict Pull-ups
2nd min 50 second Wall Sit
3rd min Dead Hang (up to 55 seconds)
4th min Hollow Hold (up to 55 seconds)

Sep 8, 2019

9-9-19
Monday
Challenge: 20 min to work up to 3 RM muscle snatch then build up to a 1 RM snatch balance.

WOD
12 min AMRAP
3-6-9... etc
Overhead Squats (95/65)
Bar Facing Burpees

Sep 6, 2019

9-7-19
Challenge: 3 sets Max Effort Supine Ring Row Hold

WOD
20 min EMOM
1st min Bike hard 20 seconds, 8 Burpees
2nd min 20 second Heavy Slam Ball Hold, 15 Barbell Pushpress (75/55)

If you do not complete the min rest the next full min. Slam ball hold just need to keep ball above the knee and under the shoulder.

Sep 5, 2019

9-6-19
Friday
Challenge: 4 sets of:
4-6 reps Back Squats
6-10 reps Strict Toes to Bar or Toes to Wall

WOD
Open Workout 17.4
13 min AMRAP
55 Deadlifts (225/155)
55 Wall balls (20/14)
55 cal Row
55 Handstand Pushups

Sep 4, 2019

9-5-19
Thursday
Challenge: Skill work for 20 min pick something you want to get better at and PRACTICE. (Low intensity)

WOD
For Time
400m Run
40 Box Jump Overs (24/20)
40 Double Unders
400m Run

Sep 3, 2019

9-4-19
Wednesday
Challenge:
Tabata Overhead Walking Lunge 44/26
(alternate hand each round)

WOD
3 rounds for Time
20 Kettlebell Snatches (70/53)
10 Burpees
300m Row
10 Burpees

Sep 2, 2019

9-3-19
Tuesday
Challenge: 3-4 sets of:
8-10 Dumbbell Floor Press
8-10 single Arm Dumbbell Row

WOD
10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
Pull-ups
Ring Dips

Sep 1, 2019

9-2-19
Monday
Challenge: 3 sets of:
7-10 Rower Pike Ups
10-15 Hip Extensions

WOD
30-20-10-20-30
Kettlebell Swings(53/35)
Goblet Squats (53/35)
V-Ups