Friday 9.9.22

*Deload week! Go light, work on form. Max week next week!

WARMUP

10 min AMRAP
–200 Meter Run
–5 Box Step Up/Jumps
–:20sec Hang from the Bar
–5 Scap Retractions
–3 Kip Swing
–3 T2B

Then:

:30 puppy pose

:30 lying t-stretch

STRENGTH

Power Clean

3×8-10 @ 50% or less

WOD

Chipper:
200 meter Farmers Carry (53/35)
30 Box Jump Over (24/20)
10 Toes to Bar
Run 400 meters
20 Box Jump Over
10 Toes to Bar
Run 400 meters
10 Box Jump Over
10 Toes to Bar
200 meter Farmers Carry
Goal: Sub 17 min — Cap: 20 min

**Sub a 500m Row or Ski if it’s raining

STIMULUS:
Duration: Long
Weight: Moderate
Skill: Moderate
Volume: Moderate

POST WOD

Midline:
2-3 Rounds for Quality
10 Paloff Press/side
10 Teapot/side
:20 sec Side Plank/side

Thursday 9.8.22

Opportunity is missed by most people because it is dressed in overalls and looks like work.” – Thomas A. Edison

**Deload week. Go light, and work on form. Max week next week!

WARMUP

3 min cardio

Line Drills: High Knees, Butt Kickers, Toy Soldiers, Cradle Stretch, Knuckle Draggers, Side Lunge

Then…

5 min foam roll/lax ball

STRENGTH

Bench Press

3×8-19 @ 50% or less

WOD

EMOM x 20

Min 1: Moderate/Hard Bike

Min 2: Slow Bike

**Feel free to run or use a different machine! Looking for recovery effort.

POST WOD

50 Unbroken KB Swings

Wednesday 9.6.22

*Deload week. Go light, work on form! Max week next week.

WARMUP

10 min AMRAP

1 min cardio

10 plate thrusters

10 halos

3 burpees

5 KB DL

5 KBS

Then..

BB Warmup + SD + PJ

STRENGTH

Sumo Deadlift

3×8-10 @ 50% or less

WOD

3 Rounds:

20 Wallballs 20/14

10 Burpees

Rest 2 min

3 Rounds:

20 Deadlift 135/95

10 Push Jerks

STIMULUS:
Duration: Moderate
Weight: Moderate
Skill: High
Volume: Moderate

OPTIONAL POST WOD

2-3 x

10 Single Leg Glute Bridge (heel on bench)

20 Banded Side Steps

10 Bird Dogs

Tuesday 9.6.22

**Deload this Week – Maxing Next Week! Go light and work on form.

WARMUP

10 min AMRAP

1 min cardio

10 air squats

10 leg swings

10 worlds greatest

10 Samson lunges

Then..

:30 deep squat hold

:30 Warrior Squats

STRENGTH

Back Squat

3×8-10 @ 50% or less

WOD

For Time:

‘50 Single DB Suitcase Hold Walking Lunge 50/35

30/27 cal Row

‘50 Single DB Front Rack Walking Lunge

25/21 cal Row

‘50 Single DB OH Walking Lunge

20/17 cal Row

*Switch arms at the halfway point.

**Goal: sub 11 min. Cap: 16 min

OPTIONAL POST WOD

Accumulate:

50 sit-ups

50 Superman’s

Friday 9.2.22

WARMUP

10 min AMRAP

1 min cardio

10 Plate Thrusters

5 Ring Rows

3 Kip Swings

3 Pull-ups

10 PVC Passthroughs

10 PVC OHS

Then…

Burgener Warmup

STRENGTH

Snatch

1-1-1-1-1

*Choose your weight. Pick Squat or Power

WOD

50-40-30-20-10

Wallballs 20/14

10-8-6-4-2

Bar MUs

*Scale workout by completing with a partner.

STIMULUS:
Duration: Moderate
Weight: Light
Skill: High
Volume: High

NOT OPTIONAL POST WOD

1 min each:

Couch Stretch

Underhand PVC Stretch

Thursday 9.1.22

*We will have Open Gym on Labor Day – Monday – from 9-10am

*Deload next week, Max week the following, then we will be starting a Strength Cycle!

WARMUP

3 min cardio

5 min each:

Foam Roll Lower Body, Lacrosse Ball to Upper Body

STRENGTH

Bicep Curls

3×10-12

OH Tricep Extensions

3×15-20

Straight Arm Banded Pulldowns

3×20

WOD

20 min EMOM

Min 1: Moderate/Hard Row

Min 2: Slow Row

**Just like with the run last week. Feel free to run instead today, if you feel like it! Next week, we will be on the bike.

OPTIONAL POST WOD

:30 Work/:30 Rest

Ab Mat Sit Ups

Plank

Mountain Climbers

Wednesday 8.31.22

WARMUP

10 min AMRAP

1 min cardio

:30 Jump Rope

5 KB Deadlift

5 KB Squat

5 KB Swings

10 DB Press

Then…

:30 Ankle Dorsiflexion

:30 forward fold

Then…

BB Warmup + Squat Clean + Split Jerk

STRENGTH

Squat Clean + Split Jerk

1-1-1-1-1

*Build to a heavy single

WOD

AMRAP 3 min

50 Double Unders

7 Deadlift 225/155

Rest 2 min

AMRAP 3 min

35 Double Unders

5 Deadlift 275/185

Rest 2 min

AMRAP 3 min

20 Double Unders

3 Deadlift 315/225

*3 Scores today. Goal: 3+ Rounds per AMRAP

STIMULUS:
Duration: Moderate
Weight: Heavy
Skill: Moderate
Volume: High

OPTIONAL POST WOD

5×1 rope climb or sled drag

Rest as needed

Tuesday 8.30.22

WARMUP

10 min AMRAP

1 min cardio

3 inchworms w/ Push-up

10 Light DB Snatch

10 Upright Rows

:30 side plank/side

Then…

:30- 1:00min Hang from the bar

STRENGTH

DB Bench Press

5×5

Find a heavy set of 5.

DB Bent Row (go heavy)

5×5

WOD

10 min AMRAP

10 Single DB Hang Snatch (Rx+ 70/50) (Rx 50/35) (Fit 35/25)

10/8 Cal Bike

**There is no requirement to alternate sides for the snatch. But, try to keep the sides even!

STIMULUS:
Duration: Short
Weight: Moderate
Skill: Moderate
Volume: Moderate

OPTIONAL POST WOD

3x:

:20 sec each

Crunches

Leg Raises

Heel Touches

Rest

Monday 8.29.22

WARMUP

10 min AMRAP

1 min cardio

10 walking lunges

5 Box Step/Jump

5 Scap Retractions

3 Kip Swings

3 T2B

Then…

:30 Deep Squat Hold

:30 Warrior Squats

STRENGTH

Split Squat

5×5

Find a heavy set of 5, then back off 20% for the next 4 sets.

WOD

400m Run

10 Back Squats (from the rack) (Rx+ 275/185) (Rx 225/155) (Fit 75% of your max)

400m Run

30 Box Jumps (Rx+ 30/24) (Rx 24/20) (Fit Plates)

400m Run

50 Toes to Bar

400m Run

Goal: Sub 20 – STRICT TIMECAP: 25min

OPTIONAL POST WOD

200m Farmer Carry

Friday 8.26.22

WARMUP

10 min AMRAP

1 min cardio

:30 jump rope

3 inchworms w push-up

5 sit-ups

10 PVC Passthroughs

Then…

BB Warmup + Power Snatch

STRENGTH

EMOM x 5

1 Power Snatch

*Find your weight for the WOD

WOD

Every minute complete:

Minute 1-10:

1 Power Snatch (Rx+ 135/95) (Rx 95/65) (Fit 65/45)

25 Double Unders

Minute 11-20:

1 Power Snatch

15 Ab Mat Sit-ups

Minute 21-30:

1 Power Snatch

10 Push ups

**Rest for any remaining time that you have each minute. If you cannot complete the work within the minute, scale the reps back and continue the WOD. Try to get at least 15 sec rest each minute at first.

STIMULUS:
Duration: Long
Weight: Heavy
Skill: Moderate
Volume: High