Monday-9/14/2020

Conditioning:
“Big Baller”
AMRAP 18:
50 Wallballs (20/14)
40/34 Calorie Bike
30 Deadlifts (225/155)
20 Double-Dumbbell Push Presses (50’s/35’s)
10 Bar Muscle-Ups

*wall ball goal is to hit 10ft target. DL doable in sets of 5’s or more. Push press doable in 2 sets or less. Mod 1:1 burpee pull-ups OR jumping bar MU.

HOME WOD:

“Big Baller”
AMRAP 18:
50 Single Dumbbell Goblet Thrusters
40 Over-and-Back Hops Over Dumbbells
30 Double Dumbbell Deadlifts
20 Double Dumbbell Push Presses
10 Double Dumbbell Renegade

Dumbbells: 50’s/35’s

Tuesday-09/15/2020

Endurance:
“The Ocho”
On the 4:00 x 8 Rounds:
20/16 Calorie Row
200m Run

*goal is to have at least 90s of rest per round. Score is time of slowest round so consistency is key!

HOME WOD:

“The Ocho”
On the 4:00 x 8 Rounds:
40 Double Unders
200 Meter Run

Wednesday-09/16/2020

Strength: 

E2MOM x 5
Build to a heavy unbroken complex:
3 Power Cleans
3 Front Squats
3 Push press

Conditioning:
“20 Questions”
For Time: (20 min cap)
20 Power Cleans
20 Thrusters
20 Push Press
20 Hang Power Snatches
20 Overhead Squats
20 Front Squats

Rx – (95/65)

*On the Minute – 5 Burpees. Weight is lighter, all sets doable in 10’s or more.

HOME WOD:

“20 Questions”
For Time:
20 Double Dumbbell Power Cleans
20 Double Dumbbell Thrusters
20 Double Dumbbell Push Press
20 Single Arm Dumbbell Power Snatches
20 Single Arm Dumbbell Overhead Squats
20 Double Dumbbell Front Squats

Dumbbells: 50’s/35’s

Thursday-09/17/2020

Conditioning:

Teams of 2

“Walk the Plank”

For time: (24min cap)

50 burpees

50 box jump overs (24/20”)

50 slam balls (50/30)

50 TTB

50 slamball box jump overs

50 burpee box jump overs (24/20”)

*one partner works, one holds plank. Mod kipping leg raise for TTB. 

HOME WOD:

“Double Agent”
3 Rounds For Time:
80 Double Unders
400 Meter Run
20 Single Dumbbell Russian Swings (50/35)
100′ Single Dumbbell Walking Lunge (50/35)

Friday-09/18/2020

Strength: 

Every 90s x 5

3 front squats

*build to 3rm. 75-80-85-90-95%+ 

Conditioning:

“Double Trouble DT”
5 rounds for time: (10min cap)

12 DBL DB deadlifts

9 DBL DB hang power cleans

6 DBL DB thrusters

*(50’s/35’s). Each movement is doable unbroken.

HOME WOD:

“Never Forget”
For Time:
Buy-In: 2001 Meter Row or Run

4 Rounds:
9 Double Dumbbell Clusters (50’s/35’s)
11 Strict Pull-ups

Saturday-09/19/2020

Conditioning:
“Dead Meat”
1 Mile Run, 50 Box Jumps, 50 Deadlifts
800 Meter Run, 35 Box Jumps, 35 Deadlifts
400 Meter Run, 20 Box Jumps, 20 Deadlifts

Box – 24″/20″
Barbell – (185/135)

HOME WOD:

“Dead Meat”
For Time:
1 Mile Run
50 Sit-ups
50 Double Dumbbell Deadlifts (50’s/35’s)
800 Meter Run
35 Sit-ups
35 Double Dumbbell Deadlifts (50’s/35’s)
400 Meter Run
20 Sit-ups
20 Double Dumbbell Deadlifts (50’s/35’s)