9
Sep
Warm up
3 rounds
200 m run
5 pull ups
10 Kettlebell swings
15 air squats
Running Annie
50-40-30-20-10
Double unders
Sit ups
200m run after each round
ModWod
Running Annie
50-40-30-20-10
2x Single unders
Sit ups
100m run after each round
9
Sep
Sally up
Air squats / back squat with empty barbell (your choice)
Back squats with a 2-3 second pause in the bottom; 3 sets of 5 reps. Build to a heavy set, make sure all 3 sets are working sets.
Conditioning
4 rounds (20 min cap)
8 toe to bar
8 single KB racked stationary alternating lunges 53/35 (right side racked)
8 kipping handstand push ups
8 single KB racked stationary alternating lunges 53/35 (left side racked)
ModWod
4 rounds (20 min cap)
8 Knee to elbow/KAHAP
8 single KB racked stationary alternating lunges (relative weight) (right side racked)
16 hand release push ups
8 single KB racked stationary alternating lunges (relative weight) (left side racked)
Only 1 kettle bell is used for the workout, you will alternate which rack it is in through out the workout. Play around with the movement before hand if needed. Move fast and efficiently, have fun!
Finisher!
2 sets of Full complex
10 DB flys
10 DB bench press
10 DB skull crushers
10 DB bench press
10 DB flys
Rest 2 minutes- Repeat
note: DBs are held together at center of body for Bench press and Skull crushers!
9
Sep
3 rounds
200m run
15 air squats
10 push ups
5 pull ups
Take plenty of time to get nice and warmed up, only a AMRAP on the board for today!
Partner mash up for reps!
20 min AMRAP
400m run with plate 45/25 (partner share plate)
20 clean and jerks 135/95
30 pull ups
40 wall balls 20/14
50 deadlifts 185/135
40 wall balls 20/14
30 pull ups
20 clean and jerks 135/95
400m run with plate 45/25 (partners share plate)
ModWod
20 min AMRAP
400m run with plate (relative weight) (partner share plate)
20 clean and jerks (relative weight)
30 jumping pull ups
40 wall balls (relative weight)
50 deadlifts (relative weight)
40 wall balls (relative weight)
30 jumping pull ups
20 clean and jerks (relative weight)
400m run with plate (relative weight) (partners share plate)
Team up and get after it! Split the reps evenly through out the Wod whichever way you choose to! Only one plate is used during the run! Have fun! Each 400m counts as one rep!
Strength
3 sets of DB curls + Gun Walk
20 alternating DB hammer curls
Directly into 40 foot gun walk
9
Sep
2 sets
20 empty barbell bench press
25 single unders
Bench press
4 sets of 3-4 reps, build to that heavy set!Superset each set with 7-8 strict pull ups. Use bands to assist you if needed.
Conditioning (20 min cap)
40 Double unders
20 thrusters 95/65
40 double unders
20 power snatch 95/65
40 double unders
20 burpee over bar
40 double unders
ModWod
60 single unders
20 thrusters (relative weight)
60 single unders
20 power snatch (relative weight)
60 single unders
20 burpees
60 single unders
Double unders will get the heart rate going, and then work through some barbell endurance. Don’t be scared to hit big sets on each barbell movement!
Recovery
Stretch/mobilize/roll out
9
Sep
Pizza delivery man
Penalty 3 air squats/3 push ups
Rowing
4 sets of 250m row
Directly into
10 alternating DB step ups
Rest 2-3 minutes between sets
You choose weight of DBs and height of box!
Quick rows, right into DB box step ups, make sure you are in good positions the whole time during the step ups! Score is total time for all 4 sets.
Conditioning
4 rounds (20 min cap)
200m run
12 wall balls 20/14
9 OHS 115/75
6 chest to bar
4 rounds (20 min cap)
200m run
12 wall balls (relative weight)
9 OHS (relative weight)
6 pull ups/banded pull ups
Try to go unbroken! No reason to put down the wall ball or barbell at any point during this WOD. If you need help with chest to bar or the right modification, ask a coach!
Strength
Front squat
Build to a heavy single; not max!
9
Sep
2 rounds
10 Pause Goblet squats (1-2 pause in bottom of the Goblet squat)
10 push ups
25 single unders
6 sets of 2 cleans + 1 Jerk, build in weight through out sets. You should be lifting heavier than the sets of 3+1 from last week. Also let’s try to be squat cleaning both of the cleans in each set, even if you’re able to power them!
Conditioning (20 min cap)
For time
15-12-9-6-3
Push press 115/75
3-6-9-12-15
Burpees over bar
ModWod
15-12-9-6-3
Push press (relative weight)
3-6-9-12-15
Burpees
Open style workout today, it’s going to be fast and hurt. Hang on and just try to keep on moving! I would shoot for unbroken push presses and pace those burpees.
Gymnastics
3 sets of max pull ups in :30 seconds
Rest 2-3 minutes between sets
9
Sep
Rowling
Choose a weakness for your penalty reps!
Conditioning
Every 3 minutes for 5 rounds (15 total minutes)
15 overhead squats 95/65
20 sit ups
Max push ups in remaining time
ModWod
Every 3 minutes for 5 rounds (15 total minutes)
15 overhead squats (relative weight)
20 sit ups
Max mod push ups in remaining time
Score is total push ups!
9
Sep
2 rounds
10 goblet squats
20 alternating lunges
Deload 5 rep squat Day
4 sets of 5 speed squats @40-50% of your max back squat, no heavier! These squats should be performed as fast as possible, but still making sure you are keeping the right positions. Be explosive as possible out of the hole!
Conditioning
3 rounds (20 min cap)
10 DB push press left side 50/35
10 DB push press right side 50/35
30 double unders
20 alternating DB snatches 50/35
30 double unders
ModWod
3 rounds (20 min cap)
10 DB push press left side (relative weight)
10 DB push press right side (relative weight)
50 single unders
20 alternating DB snatches (relative weight)
50 single unders
Strength
3 sets of 5 heavy dead lifts
Rest 2-3 minutes between sets
9
Sep
2-3 rounds
10 push ups
10 barbell OHS squats
20 single unders
Any additional stretching you may need!
Partner Mash Up
0-4 minutes
Each partner will build to a 3 rep max OHS from the floor! Take turns on the same barbell!
Rest 1 minute
5-17 minutes
12 Minute AMRAP
400m Partner run (both partners run together)
40 wall balls 20/14
20 clean and jerks 135/95
ModWod
12 Minute AMRAP
400m Partner run (both partners run together)
40 wall balls (relative weight)
20 clean and jerks (relative weight)
*One partner works at a time, except for the 400m run.
Rest 1 minute
18-22 minutes
Each partner will build to a 3 rep max OHS from the floor! Take turns on the same barbell!
Total score is weight lifted plus reps from the wod. Each 400m counts as 1 rep.
Example: 200lbs + 200 reps + 200lbs = 600 reps
Core Work
3 sets
:15 second L hang
20 sit ups
:25 second plank
9
Sep
Pizza Delivery Man
3 burpee penalty
Spend any extra time needed stretching before moving into strength work!
4 sets of 5-6 reps, build in weight as you’d like, superset each set with 10 reps of banded tricep extensions!
Conditioning
11 minute AMRAP
9 Box jumps 24/20
11 Deadlifts 225/155
9 Toe to bar
11 Kettle Bell swings 53/35
ModWod
11 minute AMRAP
9 Box jumps (relative height)
11 Deadlifts (relative weight)
9 Knee to elbow/KAHAP
11 Kettle Bell swings (relative weight)
9/11 workout for you athletes today! Lay it on the line and give 110% effort, multiple movements of small sets today. Try to stay unbroken and just keep pushing!
Recovery Work
Spend 10-15 minutes stretching and mobilizing!