Thursday’s WOD 09.30.21

Thursday’s WOD 09.30.21

Group Warm-up
Metcon (AMRAP – Rounds)
3 Rounds:
20 Calorie Row
20 Lunges
20 Sit-Ups

Rx+.. Pistols
Metcon
For quality:
2 Rounds:
50m Handstand Walk
1:00 Hollow Hold
1:00 Arch Hold

Modify HS walk as needed. Kick up and walk to wall, shoulder taps, etc.

Wednesday’s WOD 09.29.21

Wednesday’s WOD 09.29.21

Group Warm-up
Deadlift (15-12-9-6-3)
15 Deadlift
12 Deadlift
9 Deadlift
6 Deadlift

then…

3×3 Deadlift

*Add weight after the first set, but 2nd and 3rd sets are the same weight.

Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Tuesday’s WOD 09.28.21

Tuesday’s WOD 09.28.21

Group Warm-up
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Metcon
Accessory:
Romwod

Monday’s WOD 09.27.21

Monday’s WOD 09.27.21

Group Warm-up
Metcon (AMRAP – Reps)
Skill Work/Cycling:
3 Rounds:
15 Unbroken Thruster
1:00 Max Toes to Bar
-Rest 3 b/t Rounds-

*Add weight each round, AHAP.
**Score is T2B Reps, Thruster weight in comments
Metcon (Time)
3 Rounds:
10 Hang DB Snatch 35/50 (L)
10 DB Push Press (L)
10 Hang DB Snatch (R)
10 DB Push Press (R)
20 DB Goblet Squat
Metcon
Accessory:
:30 Dead Hang
2:00 Hamstring Stretch

Sunday’s WOD 09.26.21

Sunday’s WOD 09.26.21

Group Warm-up
Metcon (Time)
"Filthy Fifty" or scale to "Dirty Thirty" (same thing just 30 reps instead of 50 of each.
50 Box Jumps (24/20)
50 Jumping Pull ups
50 Kettlebell Swings (35/25)
50 Lunges
50 Knees to elbows
50 Push Press (45/35)
50 Back Extensions
50 Wall Ball Shots
50 Burpees
50 Double Unders

Briefing: 50 of each movement is 500 total reps. To complete this workout is 30 minutes or less you will need to average 17 reps a minute. Some movements are quicker then others like burpees vs Double Unders. There are movements that are meant to move quickly like jumping pull ups, kettlebell swings, lunges, push press and Double Unders. Make sure to modify these as needed to keep that stimulus of being able to get through them in bigger sets and quicker then the other movements.
Metcon
Accessory: Spend two minutes in a pancake stretch and 2 minutes in childs pose

Saturday’s WOD 09.25.21

Saturday’s WOD 09.25.21

Group Warm-up
Metcon (Time)
w/ a partner.. "Tommy Mac"

2 Rounds:
12 Synchro Burpees Over The Bar
24 Thrusters 75/115
12 Synchro Burpees Over The Bar
24 Power Snatches
12 Synchro Burpees Over The Bar
24 Push Jerks
12 Synchro Burpees Over The Bar
24 Hang Squat Cleans
12 Synchro Burpees Over The Bar
24 Overhead Squats

*The burpees are done synchronized. Synchro from the floor. The barbell work is done in a "you go I go style" where one partner works at a time to get through the total reps of 24 for each movement.

Friday’s WOD 09.24.21

Friday’s WOD 09.24.21

Group Warm-up
Metcon (AMRAP – Reps)
Clean & Jerk
*Focus on cycling

Warm up with…

3×5 increasing weight each set *reps are unbroken

then..

2 Rounds:
:30 Max Reps 75/100
-Rest 1-
:45 Max Reps 100/125
-Rest :90-
1:00 Max Reps 125/155

-Rest 2 & Repeat-

*11:30 total time

Metcon (Time)
1-10-2-9-3-8-4-7-5-6
Toes to Bar
2-20-4-18-6-16-8-14-10-12
Wall Balls 14/20

*15min TimeCap

Thursday’s WOD 09.23.21

Thursday’s WOD 09.23.21

Group Warm-up
Metcon (Time)
8 Rounds:
12/10 Cal Bike
12/10 Cal Row
200m Run

*30min TimeCap

Wednesday’s WOD 09.22.21

Wednesday’s WOD 09.22.21

Group Warm-up
Metcon (Time)
3 Rounds:
9 Thrusters
9 Burpees Over The Bar
6 Thrusters
6 Burpees Over The Bar

-Rest 3 b/t-

*Challenge yourself not only with the weight but also staying unbroken.
*Add weight each round, score time for heaviest round and note the weight

*Thruster must be unbroken, add weight each round!
**Score time for heaviest round, note weight in comment
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
10 Box Jumps 20/24"
11 Hang Power Cleans 65/95
12 Sit-Ups

Rx+.. 85/115