WOD
Sept 22nd Class Program
For time: Teams of 2
60 T2B
45 Box Jump Overs @ 30/24
30 Hang Squat Snatch @ 135/95
15 Rope Climbs
800m Run Buy out
+
For time: teams of 2
3k Row
*Acheive distnace anyway possible – 1 Work / 1 Rest
Sept 21st Class Program
15 min EMOM
1st min: Half Kneeling DB Press x 6-8 reps/side @20X0
2nd min: Single Arm Ring Row x 6-8 reps/side @ controlled tempo
3rd min: Paralette L-Sit x 15-20s Holds
+
20 min AMRAP @ Sustainable effort
400m Run
10-12 Strict Pullups
50 DU’s
15 Burpees no jump
+
alternating v-ups
3 Sets x 20 Reps Total
Towel grip KB curls
3 Sets x 10-12 reps @31X1
+
Plank Reach
3 Sets x 10 reps/side @ controlled tempo
Skull Crushers
3 Sets x 10-12 reps @31X1
+
Front Rack + Suitcase Carry
3 Sets x 100ft/side
Front Rack Carry on Right + Suitcase Carry on Left / Switch after disance is completed
Lean away db lateral raise
3 Sets x 10-12 reps/side @30X0
Sept 20th Class Program
Conventional Deadlift
Cluster 1.1 x 3 sets
+
4 Sets:
10 Double KB Front Squats @ Tough Weight unbroken
100ft Sled Push @ Tough Weight
Rest 2-3 mins
+
10 min AMRAP @ 80-85% effort
10-10-10-10-10…
Cals on AirBike
3-6-9-12-15….
Hang Power Cleans @ 115/75
Rest 2 mins
+
Trx See Saw
3 Sets x 30s Holds / work
DB Goblet crossover step up
3 Sets x 8-10 reps/side @ controlled tempo
Single Leg GHD Hip Extension
3 Sets x 8-10 reps @ controlled tempo
Sept 19th Class Program
7 Sets @ 80% Effort
1:30 mins Rowing
1:30 Rest
+
25 min AMRAP @ Sustainable Effort
1 Mile AirBike
100ft Walking Lunges – No Weight
1 min Plankhold
400m Run
Sept 18th Class Program
Close Grip Bench Press
2-2-2-2 @20X0
Rest as needed
*Working Sets
Chest to Ring Pull-Up
2-2-2-2 @20X0
Rest as needed
*Weighted if possible
+
4 Sets:
Every 3 mins perform:
Row 500m
AMRAP in remaining
6 Supinated Bent over Barbell rows @ 115/75
6 Strict Dips or Pushups
Rest 3 mins
+
For time:
21-15-9
Alt DB Snatch @ 55lbs/35lbs
Burpees no jump
+
Stir The Pot
3 Sets x 30s Work
Sorenson
3 Sets x 30-45s Holds
Sept 17th Class Program
Back Squat
2 reps every 1:30 mins x 10 sets
*Aim for 85%+ effort
+
Dumbbell Romanian Deadlift
4 Sets x 6-8 reps @30X1
Rest 1-2 mins
Goblet Split Squat
4 Sets x 6-8 reps/side @20X1
Rest 1-2 mins
+
15 min EMOM
1st min: 8-12 Thrusters @ 95/65
2nd min: 8-12 Box Jump Overs @ 24/20
3rd min: 8-12 Cals on Rower
+
4 Sets:
100ft/side Suitcase Carry
45-60s FLR in Rings
10 Ball Slams
Rest as needed
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