(240) 317-5303

Monday, 10/1

WOD:

For Time:

1,000 Meter Run

40 Chest to Bar Pull-ups

30 Front Squats (135/95)

20 Bar Facing Burpees

 

L2: 800m Run & Knees to Chest & 115/85

L1: Scale as necessary

 

Cash Out:

Heavy Double KB Farmer Carry

4 x 100 M + Max bar hang (up to 1 min) immediately following each set – rest 30 sec

 

L3 2 pood/1.5 pood

L2 – 1.5 pood/1 pood

L1 – Scale as necessary

Saturday, 9/29

WOD:

Teams of 3:
2 Rounds For Time (30 Minute Time Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Cleans
100 Barbell-Facing Burpees

Round 1: (135/95) 
Round 2: (115/85)

 

L2: Round 1: 115/85 Round 2: 95/65

L1: Scale as necessary

Friday, 9/28

Strength:

Strict Dips (rest 60 sec)

L3- Strict Weighted Ring Dips – 4 x 5

L2- Strict Ring/Matador Dips – 4 x 5

L1- Parallete/Box Dips – 4 x 5

 

WOD:

For Time:
200 Meter Run

21 Power Snatches
200 Meter Run

21 Overhead Squats
200 Meter Run

15 Power Snatches
200 Meter Run

15 Overhead Squats
200 Meter Run

9 Power Snatches
200 Meter Run

9 Overhead Squats

Barbell: (95/65)

L2: Barbell 75/55

L1: Scale as necessary

Thursday, 9/27

WOD:

For Time:

70 Air Squats

60 Push-Ups

50 Alt DB Snatches (50/35)

400m Run

30 Ab Mat Sit-Ups

20 HSPU

10 Thrusters (115/75)

 

L2: DB Snatch 35/25 & Pike Push Ups & Thrusters 95/65

L1: Scale as necessary

Wednesday,9/26

Strength:

Deadlift

3×3 @ 82%

3×2 @ 87%

3×1 @ 92%

 

WOD:

For Time:

100 Wallballs (20/14)

*EMOM – 6 Toes to Bar

 

L2: 80 WB 14/10 & Knees to chest

L1: Scale as necessary

 

Cash Out:

Tabata

Hang from Pull-up Bar

L3 – L hang

L2 – Tuck hang

L1 – hang

Tuesday, 9/25

WOD:

4 Rounds for Time:

400 Meter Run

15 Sumo Deadlift High Pulls (95/65)

9 Burpee Box Jump Overs (24/20)

 

L2: SDHP 75/55 & BBJO 20/16

L1: Scale as necessary

Monday, 9/24

Strength:

Strict Pull-ups (rest 60 sec)

L3- Strict Weighted Pull-ups – 4 x 5

L2- Strict Pull-ups 4 x 5

L1- Partner Assisted Strict Pull-ups 4 x (3 -5)

 

WOD:

5 Rounds for Time:

7 Bar Muscle-Ups

7 Dumbbell Clusters (50/35)

 

L2: Jumping BMU & Cluster 35/25

L1: Scale as necessary

Saturday, 9/22

WOD:

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/85)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

 

L2: C&J 115/85 & P Snatch 95/65 & Thruster 75/55

L1: Scale as necessary

Friday, 9/21

Strength:

Front Squat
2X4 @ 70%
2X3 @ 75%
2X2 @ 80%

 

WOD:

3 Rounds For Time:
27/21 Calorie Row
21 Pull-ups
15 Burpee Box Jump Overs 24/20

 

L2: Jumping Pull-Ups & BBJO 20/16

L1: Scale as necessary

Thursday, 9/20

Strength:

Strict Tempo Dips (3X1)

Rest 60 sec between sets

L3- 3X5 Ring dips

L2– 3X5 Band stabilized ring dips/matadors

L1- 3X5 Parallette/box dips

 

WOD:

AMRAP 20

5 HSPU

10 Ab Mat Sit-Ups

15 Air Squats

30 Calorie Bike

 

L2: Pike Push-Up