Monday-09/28/20

Strength:

Front Squat Complex

Every 90s X6
1 Pausing Front Squat (2s in the bottom)
1 Front Squat

*build to AHAP

Conditioning:
“Dodgeball”
10 Rounds: (24min cap)
15 Wallballs (20/14)
200m Run

*goal is to use Rx wall ball regardless of height. Wallballs doable in 2 sets or less. Run goal is sub 1:10.

HOME WOD:
Conditioning
“Dodgeball”
10 Rounds For Time:
30 Air Squats
200 Meter Run

Tuesday-09/29/20

Primer: 

Every 90s x5

3 UB power cleans + 3 push press

*build to heavy complex

Conditioning:
“Pipe Down”
21-15-9: (15min cap)
Power Cleans (115/85)
Hand-Release Pushups

Directly into:

21-15-9:
Push Presses (115/85)
Toes to Bar

*Barbell cycling goal is 3 sets or less, no singles. Mod kipping leg raise for TTB.

HOME WOD:

Conditioning
“Pipe Down”
21-15-9:
Double Dumbbell Power Cleans (50’s/35’s)
Hand Release Push-ups

Directly Into…

21-15-9:
Double Dumbbell Push Press (50’s/35’s)
Weighted Sit-ups (50/35)

Wednesday-09/30/20

Primer:

E2MOM x5

3 UB Deadlifts + 3 strict HSPU

* build to AHAP. Final weight should be workout weight or heavier. HSPU Or MOD are what will be done in WOD.

Damn Diane:

3 rounds:

For time: (14min cap)
15 deadlifts
15 strict deficit handstand push-ups

W 205 lb., 2-in. deficit (15lb hi temp)
M 315 lb., 3.5-in. deficit (15+10lb hi temp)

*deadlifts are doable in at least sets of 3’s. No singles. HSPU are doable in at least sets of 5’s to start workout. Mod no deficit or strict DB press.

HOME WOD:

Conditioning
“UFO”
AMRAP 5:
200′ Walking Lunge
200 Meter Single Dumbbell Farmers Carry (50/35)
Max 10-Meter Shuttle Runs In Time Remaining

Rest 5 Minutes

AMRAP 5:
100′ Single Front Rack Dumbbell Walking Lunge (50/35)
200 Meter Single Dumbbell Farmers Carry (50/35)
Max 10-Meter Shuttle Runs In Time Remaining

Thursday-10/01/20

Conditioning:

Teams of 2
“Life saver”
5 Rounds: 3min AMRAP | 1:00rest between rounds
20 Calorie Row
15 Lateral Barbell Burpees
Max Thruster reps
1:00 – Rest

Round
1: (75/55)
2: (95/65)
3: (115/85)
4: (135/95)
5: (155/105)
*one partner works one rests. Reps may be partitioned as desired. Score is total thruster reps across entire workout
HOME WOD:

“DB12”
AMRAP 12:
25 Double Unders
15 Double Dumbbell Deadlifts (50’s/35’s)
25 Double Unders
15 Hollow Rocks

Friday-10/02/20

Conditioning:
“Big Drop”
AMRAP 20:
200 Meter Run
15/12 Calorie Bike
12 CTB Pull-Ups
8 Alternating DB Snatches (70/50)

*mod jumping/banded C2B. DB snatches are heavier but still doable UB.

HOME WOD:

“Big Drip”
AMRAP 20:
400 Meter Run
30 Single Dumbbell Hang Power Snatches (50/35)
20 Double Dumbbell Plank Rows (50’s/35’s)

* Alternate Arms Every 5 Reps on Hang Snatches
* 10 Each Side For Dumbbell Plank Rows

Saturday-10/03/20

Conditioning
“One Direction”
5 Rounds:
1:00 – Max Calorie Row
1:00 – Max Lateral Barbell Burpees
1:00 – Max Thrusters (95/65)
1:00 – Rest

HOME WOD:

“One Direction”
5 Rounds:
20 Single Arm Dumbbell Thrusters (50/35)
15 Burpees

*10 Reps Each Side For Thrusters*