Thursday September 19

Thursday September 19

WORKOUT E2MOM x 20
MINUTES MIN 1 & 2 – Row 500/400m
MIN 3 & 4 – 12 Burpee Over Bar + 6 TNG Power Snatch (115/75)|(75/55)*
*Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.

Barbell

Topic: Full movement: Snatch

Techniques and Drills

Complex 1: SGDL + Snatch Pull + Hang Muscle Snatch

Complex 2: Snatch Pull + Hang Power Snatch + Snatch Balance

Complex 3: Power Snatch + 2 OHS

Complex 4: Snatch + OHS

Aerobic Capacity

“Gator”
5 Rounds for Max Reps
1 Min DU/Singles
1 Min Assault Bike
1 Min Burpees
1 Min Row
1 Min Rest

 

 

Wednesday September 18

Wednesday September 18

STRENGTH 
3-3-3-3-3 Front Squat
*Build to 3RM Front Squat

WOD

“Hop-a-Squat”
PARTNER WORKOUT*
IN TEAMS OF 2
ON A 13:00 RUNNING CLOCK
150 Double Unders
100 DB Thrusters (35/25)|(25/15)
150 Double Unders
Max Front Squats (185/135)|(135/95)
*Partner 1 works while Partner 2 rests.
Complete the work in order, split up reps between partners any way.

Tuesday September 17

Tuesday September 17

SKILL

ON A 10:00 RUNNING CLOCK…
C2B & Bar Muscle-Up Development

WOD
“Nesting Dolls”

FOR TIME
21-15-9
Russian Kettlebell Swing (70/53)|(53/35)
C2B Pull-up into… 15-12-9 American Kettlebell Swing (70/53)|(53/35)
Bar Muscle-Up
-16:00 Hard Cap

Monday September 16

Monday September 16

“Jelly Legs”

3 ROUNDS FOR TIME
800m Run
30 Front Rack Reverse Lunges (95/65)|(65/45)
30/20/10 HSPU (descending reps)*
*HSPU go down by 10 reps every round
Saturday September 14

Saturday September 14

BENCHMARK WORKOUT

“FIGHT GONE BAD”
3 ROUNDS FOR MAX REPS
1:00 Wall Ball (20/14)|(14/10)
1:00 Sumo Deadlift High Pull (75/55)|(45/35)

1:00 Box Jump (20)
1:00 Push Press
1:00 Row for Cals

-1:00 Rest b/t Rounds-

Friday September 13

Friday September 13

STRENGTH

ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of Barbell Complex

3 Hang Power Clean+ 2 Front Squat + 1 Hang Squat Clean

WORKOUT
6 SETS (1:30 ON / :30 OFF)
3 Hang Power Clean (155/105)|(115/75)

2 Front Squat
1 Hang Squat Clean
12 Toe to Bar
Max Barbell Front Rack Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.

*record as shortest FR Barbel hold

Thursday September 12

Thursday September 12

WORKOUT

“TRIPLE AMRAP”
AMRAP x 7 MINUTES
7 DBL DB Ground to OH (35/25)|(25/15)

7 DBL DB Up-Down
14 Push-up
-Rest 3:00-

AMRAP x 5 MINUTES

5 DBL DB Ground to OH (35/25)|(25/15)

5 DBL DB Up-Down
10 Push-up

-Rest 2:00-

AMRAP x 3 MINUTES

3 DBL DB Ground to OH (35/25)|(25/15)

3 DBL DB Up-Down
6 Push-up

Barbell

Topic: From the Hang (Clean)

Techniques and Drills

Timing

Muscle Clean – 3×3

Hang Power Clean – 3×3

Speed under the bar

High hang squat clean – 5×3

Complex

High hang + Above the Knee + Below the Knee (1+1+1 x 5)

Aerobic Capacity

“Side Stitch”

4 Rounds for time

400m Run

50 Russian KBS
40 Sit-Ups
30 Double Unders
Wednesday September 11

Wednesday September 11

HERO WORKOUT

“Daniel”

For Time

50 Pull ups

400m Run

21 Thrusters 95/65, 65/45

800m Run

21 Thrusters 95/65, 65/45

400m Run

50 Pull Ups

-25:00 Time Cap-

 

Optional

‘Never Forget”

Partner WOD:

reps split between partners.

343 Double Unders, 125 Mountain Climbers, 93 Kettlebell swings 70/53 60, Overhead lunges 45/25

After: Combined effort with EVERYONE is class. This is YOUR crew! Work together and accomplish the task as a team! There is no set weight. Your personal choice. Examples: dumbbells, kettle bells, weight vest, barbell.

Tuesday September 10

Tuesday September 10

EXTENDED WARM-UP

EMOM x 6 MINUTES
MIN 1 – 7 Deadlift*
MIN 2 – 15 Double Unders + 1 Rope Climb

*Start moderate and build to workout weight

WORKOUT

4 ROUNDS FOR TIME

70 Double Unders (or 50 Reps of 4″ Plate Hops)

7 TNG Deadlift (AHAP)
2 Rope Climbs

Monday September 9

Monday September 9

STRENGTH

3-3-3-3-3 Push Press*

*Build to 3RM Push Press.

WORKOUT

“Flow”

3 SETS

2:00 Max Cal Row
1:00 Max Plank Hold
1:00 Max Push Press (115/75)|(75/55)

-1:00 Rest b/t Sets-