Friday Sept 10, 2021

7 Rounds:
starting every 3 minutes
3 Heavy Back Squat (Athletes Pick Load)
200m Sprint

*Score: Log all lifts. Score is heaviest set.

Scoring: Load


5 Rounds of Strict Pull Ups
– 10 Heavy Monster Sit Ups after each set

Thursday Sept 9, 2021

12 minute AMRAP:
5/5 OH DB Lunges
10 Kips on Rig
10 Alternating Step Ups
5 Superman Holds on Box
5 Inch Crawls


5 Rounds, every 5 minutes:
20/15 Calorie Row
15 Double Dumbbell Deadlifts
10 Burpee Box Jumps
8 Toes to Bar

Score: Slowest round

Scoring: Time

Wednesday Sept 8, 2021

20 minute time cap
5 Rounds:
30 Double Unders
10 Overhead Squats
then…
30 Overhead Squats
100 Double Unders

Comp: (95/65)

Scoring: Time


4 Rounds:
12 Arnolds Presses
10 T’s…or Back Flys using light weight
8 Barbell Back Rows

Tuesday Sept 7,2021

5 Rounds:
Walk 200m
Run 200m

– Athletes will walk to the 400m mark (Water Ban Sign) then Run bak

Scoring: Time


20 minute EMOM
Odd: 3 Push Jerks
Even: Gymnastic Skill

– Climb in Weight on the Push Jerks
– We are looking for some sort of pulling gymnastic skill
– Skill Choices: Toes 2 Bar, Pull Ups, Chest 2 Bars, Muscle Ups, Rope Climb

Scoring: Reps

Monday Sept 6, 2021

2021m Row
-then
13 rounds
8 Dumbbell Snatches
26 AB-Mat Sit-ups

Symbolism
2021m row for the year.
13 rounds for the 13 heroes who passed.
8 snatches for the month and because they were “snatching” citizens and allies out of the grasp of terrorists.
26 sit-ups for the day and because their loss was punch to the gut.

Scoring: Time

Sunday Sept 5, 2021


50 Sit Ups
1.5-mile run
30 toes-to-bars
1.5-mile run
50 Sit Ups

Scoring: Time

Saturday Sept 4, 2021


40 AMRAP (with a Partner)
50 Burpees
400 meter Run
50 Kettlebell Swings
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run

Scoring: Rounds + Reps

Friday Sept 3, 2021

Power Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Scoring: Load


12 minute AMRAP
2 Power Snatches
4 Power Cleans
60 Double Unders

Everyone…use a weight you feel confident when used in your Skill/Strength. You should be challenged but have No misses in the WOD.

Comp: (135#/95#) As written
Sport: (125-115#/85-75#) As written or cut the # of Dubs
Fitness: Use a weight you feel confident when used in Skill/Strength, 75 Singles
ADV: (155/105)

Scoring: Rounds + Reps

Thursday Sept 2, 2021


250/200m Row
500/400m Row
750/650m Row
1,000/800m Row
750/650m Row
500/400m Row
250/200m Row
– Rest 1:00 between efforts

Scoring: Time

Wednesday Sept 1, 2021

6 Rounds of the following Complex:
1 Clean Deadlift + 1 Power Clean + 1 Hang Clean + 1 Shoulder 2 Overhead

– Done Every 2 minutes
– Ideally climbing in weight each round…
– Yes Unbroken
– Shoulder 2 Overhead means that you can use any method you got to get that bar from your shoulder to over your head….Push Press, Push Jerk, Split Jerk, whatev’s

Scoring: Load


15 minute AMRAP with a Partner
25 Toes to Bar
50 Burpees
75 Wall Balls

Split Reps any way you want
Comp: As Written, (20#/14#….10ft line)
Sport: Toes through Rings, (20#/14-12#….9ft line)
Fitness: Knee Ups or Toes 2 Rig, (14-10# / 10-6#…9ft line)

Individual version available

Scoring: Rounds + Reps