WOD
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.
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+
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+
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.
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
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.
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.
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.
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.
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.
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.
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