WOD

WOD: Monday, 10/4/2021: Bench Press/Ring Row

WOD: Monday, 10/4/2021: Bench Press/Ring Row

Strength 

CLOSE GRIP BENCH PRESS 

4 x 8-10. Rest 45s.
– build in weight ending at a tough set of 8-10

1-ARM RING ROW 

4 x 8-10 each. Rest 45s.
– can be performed with rings or TRX

Metcon:

Black & Blue

AMRAP 12:
10 Hang Power Cleans (135, 95)
10 Calorie Bike/14 calorie Row/100 Meter run
10 Bar Facing Burpees

– Goal: Moderate effort for all rounds – RPE 8. Treat this is like an Open WOD.
– Last tested on 6/29 – goal is to be your previous score by 20 reps.

Accessory Work:

DB Hammer Curls:

Down the rack x 8-10 reps per DB weight. Rest as needed.
– start with the load you could perform 15-20 perfect reps with.

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WOD: Saturday, 10/2/2021: Partner Conditioning.

WOD: Saturday, 10/2/2021: Partner Conditioning.

PARTNER CONDITIONING 

1 Mile Farmer Carry (70/53)

*One person carries while the other person runs 400 meters.

When the partner that runs 400 meters is done, both athletes perform 10 Goblet Squats + 10 Russian Swings (using the one KB from the two you’re carrying). This workout is complete once a mile of farmer carries are done (total between both of you and your partner).
**Keep Farmer Carry intervals small, like 50 or 100 Meters.

30 Min Cap

Banded Push Downs

Accumulate max reps in 3:00
– Goal: 100+

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WOD: Friday, 10/1/2021: Shoulder Press

WOD: Friday, 10/1/2021: Shoulder Press

Strength 

SHOULDER PRESS 

Build to a heavy 2 in 7-8 sets.

Metcon

“THE BEACH IS THAT WAY”

For time:
15-12-9
each Single Arm DB Hang Clean & Press (60/40)
21-15-9
C2B Pull-ups

– Goal: Hard effort. You should be able to complete AT LEAST sets of 7 in a row with push press otherwise the weight is probably too heavy.

TIME CAP = 14:00

Accessory: 

Banded Face Pull Apart

Accumulate max reps in 3:00
– Goal: 100+

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WOD: 9/30/2021: Sumo Deadlift; Hip Thrusts; Sprints

WOD: 9/30/2021: Sumo Deadlift; Hip Thrusts; Sprints

SUMO DEADLIFT AGAINST A BAND 

3 x 3, every 60s.

BARBELL GLUTE HIP THRUSTS

4 x 10-12. Rest 90s.

AIR BIKE SPRINTS 

5 x 10s max effort. Rest 90s.
– Goal: All-out effort, max watts. You should need the whole rest period and be able to match your watts each round.

REVERSE CRUNCH + DEADBUG 

4 x 8-10 each. Rest 60s.

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WOD: Wednesday, 9/29/2021: “run for your life”

WOD: Wednesday, 9/29/2021: “run for your life”

“RUN FOR YOUR LIFE” 

AMRAP 20:
200 Meter run
Rest 30s
– Goal: Don’t overlook this workout – this is a great test of conditioning. This is a benchmark workout we’ve done in the past and will do again.
– Last performed 4/21

SKILL WORK 

Pick two holds below to work on and spend 10:00 accumulating max time in both, alternating between both skills.
– Handstand Holds (Freestanding or on Wall) or Handstand Walks
– Pull-up Bar Dead Hang (use Fat Grips if poss)
– Chin-over Bar Hold
– L-sit Hold (Rings or Bar)
– GHD Back Ext Hold
– Pistol Squat Bottom Position Hold

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WOD: Tuesday, 9/28/2021: Push Press & Jerk Complex

WOD: Tuesday, 9/28/2021: Push Press & Jerk Complex

Strength:

2 Push Press + 1 Push Jerk Complex

4 x 2 + 1, every 90s.
– 3-4 warm-up sets
– 5% heavier than last week or 85%
– Final week

Metcon

50 Calorie Row
50 S2OH (135/95)
50 T2B
50 Plate G2OH (45/25)
50 Calorie Row/35 calorie Bike/ 600 meter Run

– Goal: Challenging effort. Perform all movements in sets of 7-10.

Accessory Work

Ring Bicep curls

4 x 8-10. Rest 60s.

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WOD: Monday, 9/27/2021: Box Squats

WOD: Monday, 9/27/2021: Box Squats

Strength 

BOX SQUAT

5RM in 5 sets. Rest 2:00

Metcon

 AMRAP 7: 

3 Hang Squat Cleans (135/95)
9 Bar Facing Burpees

– Goal: Tough effort. Like almost any couplet this one should suck, but barbell loading should be light enough to perform sets quickly.

Accessory Work:

Banded Pull Through

Accumulate 100 reps. Rest as needed.

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WOD: Saturday, 9/25/2021: Grab a Partner!

WOD: Saturday, 9/25/2021: Grab a Partner!

Conditioning with a Partner 

30 Power Cleans (95/65)
200 Meter Run
30 Thrusters
400 Meter Run
30 Power Snatch
600 Meter Run

– Goal: Sustainable effort. Split work in half. BB load should be light and sets of 5-10 should be doable.

Accessory Work

DB HAMMER CURLS

3 x 8-10. Rest 60s.

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WOD: Friday, 9/22/2021: Upper body work

WOD: Friday, 9/22/2021: Upper body work

Strength:

1 1/4 CHIN-UPS

4 x 4-6. Rest 45s.
– increase total volume from last week by 5 reps.

SINGLE ARM GLUTE BRIDGE FLOOR PRESS 

4 x 8-10 each. Rest 45s.
– Increase weight from last week

Metcon:

4 ROUNDS OF:

30 Double Unders
20/15 Push-ups
10 Pull-ups
Rest 90s between rounds
– Goal: Challenging effort. Breaking push-ups in two sets early is a good plan.

Accessory:

BANDED FACEPULL-APART

4 x 15-20. Rest 60s.

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WOD: Thursday, 9/23/2021: Sumo Deadlifts & Karen

WOD: Thursday, 9/23/2021: Sumo Deadlifts & Karen

Strength

Sumo Deadlift against a band

5 x 3, every 60s.

Metcon: 

Karen

150 Wall Balls (20/14)
– Goal: HARD effort. Partner up and judge each other like the open.

REVERSE CRUNCH + DEADBUG 

4 x 8-10 each. Rest 60s.

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WOD: Hump Day Fun Day!  Partner Workout

WOD: Hump Day Fun Day! Partner Workout

Metcon:

AMRAP 25 with a partner:
1000 Meter Row
100 Meter Double KB Front Rack Carry
800 Meter Run
50 Meter Double KB OH Carry

Accessory Work:

Banded OverHead Tricep Extensions

Accumulate 100 reps. Rest as needed.

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WOD: Tuesday, 9/21/2021

WOD: Tuesday, 9/21/2021

Strength:

2 Push Press & 1 Push Jerk
Every :90 on the Minute for 4 sets 80% of 1RM Push Press

-3-4 warm up sets 

Metcon:

16 EMOM:
10 Double KB Clean & Press (20/12)
10 calorie row
5 Strict Toes to Bar + 5 Kipping Toes to Bar
10 burpees to plate

Accessory:

Chest Supported DB Rows:
3-4 sets of 10-12 reps.  Rest :60

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