Monday, September 18, 2017

***Cardio Load – 3:30 PM***

***Barbell Club – 5 to 7 PM***

***Basics – 6:30 PM***

Strength
Back Squat
4 x 1 @ 95% – Rest 3:00

Conditioning
For Time
18-15-12-9-6
Overhead Squats (115/80) (Rx+ 185/125)
Pull-ups (Rx+ CTB)

*Scale OHS with Front Squats.
*If you do not plan on competing or you have shoulder issues, you will not Kip or Butterfly your Pull-ups. You will perform 8 Strict Pull-ups to complete each round.

Friday, September 15, 2017

***Cardio Load – 3:30 PM***

Strength
Weighted Strict Pull-ups
5 x 5 – As heavy as possible

*You may modify this with band assisted if needed. Use the lightest band/band combination possible.

Conditioning
3 Rounds for Total Reps
(26:00 Clock)

-In a 2:00 window-
5/3 Rope Climbs
AMRAP Cal Bike

(Rest 1:00)

-In a 2:00 window-
25 KB Goblet Squats (55/35) (Rx+ 70/55)
AMRAP Cal Row

(Rest 1:00)

-In a 2:00 window-
20 DB Snatch (55/35) (Rx+ 70/55) (R/L=2)
AMRAP Double Unders

(Rest 1:00)

*Scale Rope Climbs with Rope-ups x 2 or Ring Rows x 4.

*Scale Double Unders with Power Jump Singles or Double Taps.

Thursday, September 14, 2017

***Yoga – 11 AM***

***Basics – 6:30 PM***

Conditioning
-For Time-
(30:00 Cap)

Run 500m
10 Clean & Jerks (155/105) (Rx+ 205/135)
20 Ring Dips (Rx+ Strict)
25 ABMAT Sit-ups
Run 400m
8 Clean & Jerks
16 Ring Dips
25 ABMAT Sit-ups
Run 300m
6 Clean & Jerks
12 Ring Dips
25 ABMAT Sit-ups
Run 200m
4 Clean & Jerks
8 Ring Dips
25 ABMAT Sit-ups
Run 100m
2 Clean & Jerks
4 Ring Dips
25 ABMAT Sit-ups

Monday, September 11, 2017

***Cardio Load – 3:30 PM***

***Basics – 6:30 PM***

Strength
Strict Press
4 x 2 @ 90% – Rest 2:30

Conditioning
This WOD is dedicated to those who passed away and their families they left behind in the attacks on September 11, 2001. The attacks resulted in 2,977 victims – these immediate deaths included 246 victims on the four planes, 2,606 victims inside the World Trade Center and in the surrounding area, and 125 victims at the Pentagon.

3 Rounds for Time
9 Muscle-ups
11 KB Turkish Get-ups (35/25) (Rx+ 55/35)
29 Handstand Push-ups (Rx+ Strict)
77 Double Unders

*Scale Muscle-ups with Burpee Pull-ups.
*Scale HSPU with Strict DB Press.
*Scale the Double Unders with Power Jump Singles or Double Tap Penguin Jumps.