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Monday 9/25/23

9/24/2023

5 Rounds (18 min time cap) + Cash-out

16 DB Snatch (8L + 8R)
8 DB Renegade Row (4L + 4R)
16 DB Weighed Sit-ups
8 Over and Back Lateral DB Hops
100m DB Waiter's Carry

Using 1 dumbbell
Cash-out 1000m Run or 1200m Row or 2400m Bike

Saturday 9/23/23

9/23/2023

EMOM: 30 (3-Person Team)

6 Burpee Box Jumps (24"/20")
200' Shuttle Sprint
Max Calorie Bike Erg

-Switch after full rounds, each teammate does 10 Rounds
*Score is total team calories.
Scaling: Reduce reps & distance to get to the bike

Friday 9/22/23

9/21/2023

AMRAP: 10

20 DU
30 Plank Alternating Shoulder Taps
20 DU
12 Barbell Back Squat 115/75

Thursday 9/21/23

9/20/2023

Push Jerk

2-2-2-2-2 (same weight across)

AMRAP 7:

30 Clean & Jerks (135/95)
Max Calorie Row

Wednesday 9/20/23

9/20/2023

Front Squats (same weight across)

2-2-2-2-2

AMRAP 15:

7 Dumbbell Snatches (R)
7 Dumbbell Snatches (L)
200m Run
5 Toes to Bar

Tuesday 9/19/23

9/18/2023

10 minute AMRAP

5 Burpees
1 TGU/side

Rest 2:30

10 minute AMRAP

5 Box Jump Overs
7 Sit Ups
9 AKBS

Rest 2:30

10 minute AMRAP

10 Goblet Walking Lunges
10 Goblet Muscle Cleans
50 KB Toe Taps

Monday 9/18/23

9/17/2023

20 Minute Time Cap

AMRAP: 3 DU/SU
21 Ring Rows
1000m Run or 1000m Row
AMRAP: 2 DU/SU
15 Ring Rows
600m Run or 600m Row
AMRAP: 1 DU/SU
9 Ring Rows
400m Run or 400m Row

Saturday 9/16/23

9/17/2023

3 Rounds

400m Run
21 KB Swings
12 Pull-Ups

Friday 9/15/23

9/14/2023

30 minute AMRAP

30 Calorie Row
30 Box Step Ups
90 Double Under

Thursday 9/14/23

9/13/2023

For total reps:

3 sets of shoulder presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push jerks, ⅔ body weight
3 sets of strict pull-ups

Rest 30 sec. between sets.
Scaling: high volume, go light and don't work to fatigue

Wednesday 9/13/23

9/13/2023

20 min time cap: 5 Rounds

15 Mountain Jacks
12 Dumbbell Front Squats
9 Renegade Row Push-ups
6 Strict Toes to Bar
3 Wall Walks
100m Farmer's Carry

Tuesday 9/12/23

9/11/2023

Overhead Squat 5-5-5 reps
Front Squat 3-3-3 reps
Back Squat 1-1-1 reps
Attempt to increase the load after every set.

Monday 9/11/23

9/10/2023

Power Snatch

10 sets of 2, building

Every 2:30 minutes x 6 Rounds

200m Run
12 Alternating Dumbbell Snatches

Saturday 9/9/23

9/9/2023

25 minutes 40 on, 20 off

Assault Bike or Rower
Plate Ground to Overhead (45/25)
Box Step Up Overs
KB Swings
Alternating Side Lunges

Friday 9/8/23

9/7/2023

Dead-Lift

5-5-5-5-5 (stay at one weight through 5 sets)

3 Rounds: AMRAP 4

500/450m Row or 400m Run
25 Dead-Lifts (185/35)
AMRAP Box Jumps

(Rest 2 minutes between rounds)

Thursday 9/7/23

9/6/2023

Push Jerk for load:

5 Sets of 5 Reps

AMRAP 12:

30/24 Calorie Bike Calories
10 Clean & Jerks (115/85)

Wednesday 9/6/23

9/6/2023

5 Rounds for Quality

Negative Pull-ups 3-5 seconds
KB Bent-Over Row (5L, 5R)

Pyramid Annie: 10-20-30-40-50-40-30-20-10

Double Unders
Sit-ups

*Sub 2 Burpees for every 5 Sit-ups you'd rather not do!

Tuesday 9/5/23

9/4/2023

Bench press 5-5-3-3-3-1-1-1-1 reps

3 Rounds for quality x 10:

Barbell Rollout
Dips
Dumbbell Pull-Over

Monday 9/4/23

9/4/2023

Memorial Day, Monday: 9:00 am WOD, only!

Partner WOD: 9 Rounds

5 Synchronized Thrusters 95/65
18 Hang Power Cleans 95/65 (split with partner)
8 Synchronized Burpees
2 Minutes Max cal Bike or Row (Split with partner

Saturday 9/2/23

9/2/2023

Memorial Day, Monday: 9:00 am WOD, only!

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Dead-lift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.

Friday 9/1/23

8/31/2023

Memorial Day, Monday: 9:00 am WOD, only!

Build to a Heavy Set:

5 Back Squats

For Time:

30 Front Squats (155/105)
200 Meter Farmers Carry (50/35)'s
1,000 Row/2000m Bike/800m Run

Thursday 8/31/23

8/30/2023

(2:00 Work - 2:00 Rest) x 6

8 Strict Pull Ups 8 Russian KB Swings
AMRAP in time remaining (alternating between Bike, Row & Burpees)

Wednesday 8/30/23

8/30/2023

Strict Press (from the floor)
4-3-2-2-2 (Build to a 2-rep max)

Alternating EMOM: 12

6 Power Cleans 135/95
:45 Max Double Unders (Scale to attempts or singles if a beginner)

Post WOD Tabata

Empty Bar Floor Press

Tuesday 8/29/23

8/28/2023

AMRAP 30

500m Row/1000m Bike/400m Run
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Monday 8/28/23

8/27/2023

Build to a Heavy Set:

3 Deadlifts

AMRAP 7: Wallballs (20/14)

On the Minute [Starting at 1:00]: 5 Deadlifts (225/155)

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Memorial Day, Monday: 9:00 am WOD, only!

Memorial Day, Monday: 9:00 am WOD, only!

Memorial Day, Monday: 9:00 am WOD, only!

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