Workout of the Day

Thursday 9.23.21

WARMUP

3x

1 min cardio

5 Push Ups

10 Ring Rows

5 Strict Press

Then….

5 min foam roll

STRENGTH

*Off of your 90% Training Max

Strict Press

3@70% – 3@80% – 3+@90%

Pulling Movement (Muscle UPS, Pull-ups, C2B, etc.)

3×5-10

WOD

20min EMOM- no score

Even: Pick one: 250m Row, 250m Ski, 200m Run (or scale accordingly to be done under 1 min)

Odd: Rest – mix in some mobility work/stretching during rest

OPTIONAL POST WOD

3x

10 Alt V-ups

5 Tuck Ups

:30 Superman

:30 Rest

Wednesday 9.22.21

WARMUP

3x

1 min cardio

10 Air Squats

5 Plate Halos

5 Plate Thrusters

5 PVC Hinge

Then BB Warmup + Power Clean + Push Jerk

STRENGTH

*Off of your 90% Training Max

Deadlift

3@70% – 3@80% – 3+@90%

Good Mornings

3×5-10

WOD

15 Min AMRAP

15 Wallballs (30/20) (20/14) (14/10)

10 Power Cleans (155/105) (135/95) (95/65)

5 Push Jerks

OPTIONAL POST WOD

800m Run

Tuesday 9.21.21

WARMUP

3x

1 min cardio

3 Inchworms

3 Push-up to Down Dog

5 KBS

5 SDHP

5 Goblet Squats

Then…

:30 Childs Pose Hold

:30 Deep Squat Hold

STRENGTH

*Off of your 90% training max

Bench Press

3@70% – 3@80% – 3+@90%

Bent DB Rows

3×10

WOD

4 Rounds:

10 Russian KB Swings (Rx+ 70/53) (Rx 53/35) (Fit 35/25)

10 KB Sumo DL High Pull

10 KB Goblet Squats

1000m Bike

OPTIONAL POST WOD

3x

10-20 GHD Sit-ups

1-3 Rope Climbs

Rest 1 min

Monday 9.20.21

Wendler Strength Cycle- week 2

WARMUP

3x

1 min cardio

10 walking lunges

10 Ring Rows

5 Kip Swings

3 Pull-ups

:30 sec plank shoulder taps

STRENGTH

*Off of your 90% training max

Back Squat

3@70% – 3@80% – 3+@90%

Take a few warmup sets.

Then..

Lunges from the rack

3 sets of 5 each

WOD

2 Rounds:

500m Row/Ski

10 Single DB Box Step Ups 50/35 (Fit: 35/25)

8 Single DB OH Walking Lunges (Fit: Front Rack)

6 Strict Pull-ups

4 Toes to Bar

2 Wallwalks (Fit: 1 min plank)

OPTIONAL POST WOD

5 min Handstand Walk Practice- handstand walking, shoulder taps, handstand hold, etc. – pick your option

Friday 9.17.21

Reminder!!! No 4:30pm Class today due to Cassie’s wedding. Come down to the Pavilion for the celebration at 7:30pm. Music and dancing. BYOB:) (no, that’s not Bring Your Own Barbell;)

WARMUP

3x

1 min cardio

5 leg swings

5 Worlds Greatest

5 PVC Hip Hinge

5 PVC Passthroughs

5 PVC OHS

Then…

:30 sec Ankle Dorsiflexion (per side)

:30 Banded Shoulder Distraction (per side)

BB Warmup

*The warmer you are, the easier the OHS will be!

STRENGTH

EMOM x 10

3 Position Clean (choose power or squat)

WOD

“Nancy”

5 Rounds For Time:
400 meter Run
15 Overhead Squats (95/65 lb)

*Fit: sub Front Squats

*You must have a judge if going for the board! Make sure to run past the fire hydrant to the mark on the sidewalk for a full 400m.

*If it’s too dark at 5am, sub 500m rows

NOT OPTIONAL POST WOD

5-10 min Foam Roll

Thursday 9.16.21

WARMUP

200m jog

Line Drills: High Knees, butt kickers, toy soldiers, cradle Stretch, 3 air Squats + broad jump

30 sec each – Stretches: pigeon pose, straddle pose forward fold, butterfly, T shoulder stretch, thread the needle

STRENGTH

Strict Press

*Off of your 90% training max

5 @ 65% – 5 @ 75% – 5+ @ 85% (as many as possible with good form)

Bent DB Rows

3×10

WOD

Team of 3:

20 Min AMRAP

10/8 Cal Bike

10 Burpees

*One partner must be holding 2 DBs (Rx 53/35) (Fit 35/25) at all times. If they touch the ground, ALL work stops.

**Partner 1 does all the calories and all the burpees, then partner 2 goes, then partner 3. One partner is holding the DBs and one person is resting.

OPTIONAL POST WOD

400m Team Run with the med ball x 2

Wednesday 9.15.21

WARMUP

3x

1 min cardio

5 Sit-ups

5 Scap Retractions

3 Kip Swings

2 T2B

5 PVC Passthroughs

:30 PVC OH Squat Hold

STRENGTH

**off of your 90% training max

Deadlift

5 @ 65% – 5 @ 75% – 5+ @ 85% (as many as possible with good form)

Then..

Good Mornings

3×5-10

WOD

21 – 15 – 9

Snatch 95/65 (Rx+ Squat Snatch) (Fit 65/45)

Toes to Bar

Handstand push-ups (Fit Push ups)

OPTIONAL POST WOD

5x

Sled Push + Sled Drag

Tuesday 9.14.21

WARMUP

3x

1 min cardio

3 Wide leg inchworms

2 Push up to Down Dog

5 KBS

10 Diagonal Banded Pull Aparts

10 Banded Face Pulls

20 Tiger Walks https://vimeo.com/555813900/b8a7b58a6f

STRENGTH

**Off of your 90% training max

Bench Press

5 @ 65% – 5 @ 75% – 5+ @ 85% (as many as possible with good form)

Chin Ups (underhand grip)

3 sets of 5-10

WOD

2 Rounds:

800m Run

30 American KB Swings 53/35 (Fit 35/25)

30 Pull-ups

Goal is 25 min or less. Scale accordingly.

*I know it is really dark at 5am now. Please feel free to grab a flashlight or sub in a different cardio machine if you want. 1000m row/ 1000m ski or 2000m bike.

OPTIONAL POST WOD

3x

1 min Weighted Plank

30 Flutter Kicks

Monday 9.13.21

**We are starting a Wendler strength cycle today. That means that the strength movements will be the same/similar most every day of the week for awhile.

***Make sure to use your training max to calculate your percentages, which is 90% of your actual 1 Rep max. Ex: Your Back Squat max is 100lbs, you will use 90lbs (100x.9) to calculate the weights below.

WARMUP

3x

1 min cardio

:30 jump rope

10 Wall Squats

5 Worlds Greatest

10 Walking Samson Lunges

:30 Deep Squat Hold

STRENGTH

Back Squat

5 @ 65%

5 @ 75%

5+ @ 85% (as many as you can get using good form, not to failure)

Then..

Back Rack Lunges (from the rack)

5 sets of 5 each

WOD

10 min cap

2000m Row

Max Double Unders in remaining time

*If you are not off the rower by 8:30, get off anyway and start your jump rope

*Score= # of Double Unders

OPTIONAL POST WOD

Accumulate:

50 GHD Sit-ups

50 Glute Bridges

50 DBall Cleans over the shoulder

Then..

200m Sandbag Run

Friday 9.10.21

WARMUP

3x

1 min cardio

5 KB Goblet Squat

5 KB Deadlift

5 KB Swings

5 Sit ups

3 Scap Retractions

2 Kip Swings

1 Pull-up/MU

STRENGTH

Pausing Deadlift (1 sec below knee, 1 sec above knee)

3×5

Barbell Single Leg RDLs

3×5 each

Barbell Rollouts (sub weighted sit-ups)

3×5-10

WOD

6 Rounds:

5 Bar Muscle UPS (Rx Pull-ups) (Fit: Pulling movement)

5 Front Squats (Rx+ 225/155) (Rx 135/95) (Fit 95/65)

10 Vups (Fit: Tuck ups)

*15 min or less goal. Weight must me cleaned from the ground.

OPTIONAL POST WOD

2x

5-10 Handstand Push-ups (kipping, strict, deficit- pick a hard option)

15 Biceps Curls

15 Bent Rows

15 Reverse Flys