Tuesday 9.22.2020

5 Rounds Skill / Strength:

5 E2MOM

3 Power Cleans followed by 1 hit of Bar Muscle Ups

· Power Cleans starting at about 70% of 1 RM and add weight each Round

· Bar Muscle Ups subs: Jumping Bar Muscle Ups, Chest 2 Bar Pull Ups, Jumping Chest 20 Bar Pull Ups

WOD:

21-15-9

Power Cleans

Hand Release Push Ups

Directly into

21-15-9

Push Presses

Toes 2 Bar

(95/65)

Monday 9.21.2020

Skill / Strength:

Strict Presses

5 at 65% of Base

5 at 75% of Base

Max Effort at 85% of Base

· If you fulfilled the previous requirements of last Strict Press Cycle…add 5lbs to your Base Weight

· Minimum requirement = 3

WOD:

(25 minute Time Cap)

10 Rounds

15 Wall Balls

200m Run

Sunday 9.20.2020

WOD:

30-minute time cap

3000m Bike or 1200m Run

2000m row

150 Double Unders

50 Toes 2 Bar or V-Ups

Saturday 9.19.2020

60/40 Cal Assault Bike

50 Single Dumbbell Hang Clean & Jerk

400m Weight Vest Run

20/15 Bar Muscle Ups

400m Weight Vest Run

50 Single Dumbbell Hang Clean & Jerk

60/40 Cal Assault Bike

(50/35)

(35-minute time cap)

· No vest, No problem. Grab a Backpack. Stuff a pillow in it and then add a Dumbbell

· No Bar Muscle Ups….do Chest 2 Bar Pull Ups or Ring Rows

Friday 9.18.2020

Dumbbell Warm Up:

Short Loop Double DB Farmers Carry

· 10 Air Squats each time you need to put your Dumbbells down

· Yes, the Short Loop not the Short Short Loop

· Use the Dumbbells that you intend to use in the WOD

WOD:

6 Rounds Every 4 minutes

25/18 Calorie Row

10 Double DB Front Squats (50/35)

5 Burpee Box Jump Overs

Thursday 9.17.2020

Strength / Accessory Work

3 Rounds:

5 – 10 Single Arm DB Row

5/5 Single Legged Deadlift

· Use DB you intend to use in WOD

WOD:

20 minute AMRAP

Short Loop

15 Single DB Overhead Lunges (Right)

10 Dumbbell Burpees

15 Single DB Overhead Lunges (Left)

10 Burpees (No Dumbbell)

Wednesday 9.16.2020

Strength:

Back Squats

5 at 65% of Base Weight

5 at 75% of Base Weight

Max Reps at 85% of Base Weight

(minimum Requirement = 5)

· If you fulfilled the minimum requirements of the previous 3 weeks of this squat progression, you would add 10lbs to your Base Weight.

· If you did not do the last 3 weeks of Back Squats, your Base Weight is 90% of your 1 RM

· If you do not have a 1RM Back Squat, use today to get one

WOD: “Jackie”

1000m Row

50 Empty Barbell Thrusters (45/45)

30 Pull Ups

· The current RX barbell standard for Jackie is (45/35) but we have always used the same bar weight for this benchmark workout. This is the 508 standard RX

Tuesday 9.15.2020

Shoulder Prep and Accessory Work:

15 T’s

15 sec Hang from Pull Up rack

15 W’s

15 sec Hang from Pull Up rack

15 Superman Y’s

15 sec Hang from Pull Up rack

WOD:

20 minute AMRAP

10 Strict Handstand Push Ups or 15 Push Ups

15 Box Jump Overs

15/9 Calorie Assault Bike (20/15 Cal Schwin or Row)

50 Double Unders

Rest 3 minutes then

100 Sit Ups

Monday 9.14.2020

Skill / Strength:

10 minutes to work up to heavy 3 Overhead Squats

· Bar is taken from the Ground

· If you would rather do Front Squats….go for it.

WOD:

In 3 minutes

Short Short Loop, 15 Bar Facing Burpees, Max Overhead Squats (65/45)

3 minutes Rest

In 3 minutes

Short Short Loop, 12 Bar Facing Burpees, Max Overhead Squats (75/55)

3 minutes Rest

In 3 minutes

Short Short Loop, 9 Bar Facing Burpees, Max Overhead Squats (95/65)

3 minutes Rest

In 3 minutes

Short Short Loop, 6 Bar Facing Burpees, Max Overhead Squats (115/85)

Front Squat Suggested RX’s: (75/55), (95/65), (115/85), (135/95)

Sunday Sweatfest 9.13.2020

WOD:

20-minute AMRAP

40 Double Unders

100m Farmers Carry (2 heavy KB or DBs)

400m Run (Short Loop)

Cash Out:

3 Rounds of

5- 10 Single Arm DB Bench (using a wall ball as bench)

5- 10 Single Arm DB Rows