Monday-09/21/20

Primer:

Every 90s X 5

3 OHS building to AHAP

Conditioning:
“Speed Demon”
AMRAP 3’s, resting 3:00 between
200m Run, 15 Bar Facing Burpees, Max Overhead Squats (75/55)
200m Run, 12 Bar Facing Burpees, Max Overhead Squats (95/65)
200m Run, 9 Bar Facing Burpees, Max Overhead Squats (115/85)
200m Run, 6 Bar Facing Burpees, Max Overhead Squats (135/95)

*score is total OHS reps across entire workout.

HOME WOD:

“Speed Demon”
5 Rounds:
400 Meter Run
21 Single Dumbbell Goblet Squats (50/35)
12 Burpees

Tuesday-09/22/20

Conditioning:
“To-Do list”
For Time: (24min cap)
50/40 cal Bike
2,000m Row
200 Double-Unders
50 Toes to Bar

*mod 2x singles for DU. Mod v-ups for TTB. TTB doable one sets of 5’s or more. No singles today.

HOME WOD:

“Do Less”
50-40-30-20-10:
Double Unders
Sit-ups

Wednesday-09/23/20

Conditioning:
“Big Clean Complex”
6 Sets:
H.Hang Sqt – Hang Sqt – Full Sqt – PP
H.Hang Sqt – Hang Sqt – Full Sqt – PJ
H.Hang Sqt – Hang Sqt – Full Sqt – SJ

*Complete one full complex every 5 minutes for six total complexes. Complex must be done unbroken. Start around 40%of max clean and jerk and build to AHAP. Score is heaviest unbroken complex.

Big clean complex: high hang squat clean + hang squat clean + squat clean + push press + high hang squat clean + hang squat clean + squat clean + push jerk + high hang squat clean + hang squat clean + squat clean + Split jerk

HOME WOD:

“Big Clean Complex”
For Time:
30-20-10:
Double Dumbbell Power Cleans (50’s/35’s)
Double Dumbbell Push Press (50’s/35’s)

Thursday-09/24/20

Conditioning:
Teams of 2
“Ole Switcheroo”
For time: (25min cap)
100 Goblet step ups (24/20”)
100 KB swings
100 single arm OH KB lunges
100 KB snatch
KB (55/35lb)
*movements doable in sets of 10’s or more. Non-working partner must complete 10 burpees before switching. Mod to a burpee number completable in 45s or less.
HOME WOD:

Conditioning
“Up and Under”
AMRAP 10:
10 Renegade Rows (50’s/35’s)
200 Meter Run

Friday-09/25/20

Strength: 

5-4-3-2-1 Front Squats

*complete a set E2MOM. Goal: 75-80-85-90%-max

Conditioning:
“Friendly Fran”

For time (12min cap)

3 rounds:

21 thrusters (115/85)

21 chest to bar pull-ups

*movements are doable in 3 sets or less. Mod jumping C2B.

HOME WOD:

Conditioning
“Litter Box”
5 Rounds:
AMRAP 3:
6 Double Dumbbell Front Squats (50’s/35’s)
9 Double Dumbell Deadlifts (50’s/35’s)
12 Lateral Burpees Over Dumbbells

Rest 1 Minute Between Rounds

Saturday-09/26/20

Conditioning:
“Door Dash”
For Time:
60/40 Calorie Erg Bike
50 Single Arm Dumbbell Hang CJ (50/35)
400m Wreckbag Run (50/35)
30 Bar Muscle-Ups
400m Wreckbag Run (50/35)
50 Single Arm Dumbbell Hang CJ (50/35)
60/40 Calorie Erg Bike

HOME WOD:

Conditioning
“Door Dash”
For Time:
800 Meter Run
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
400 Meter Single Dumbbell Farmers Carry (50/35)
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
800 Meter Run