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WODs 250928 - 251004

9/28-10/4 Monday   3 Rounds 45 seconds at each station/15 seconds rest Air Bike, Max calories Max Rep Battle Rope Max Rep Box Jumps (20/20) Max Rep Dead-lift (185/105) Max Rep Wall Balls (20/14) Rest 1:15 between rounds Tuesday 3x 12 Incline DB Bench Press Increase weight on each set 12 Ring Dips 3x 15 Goblet Squat (55-70/35-55) 15 Feet elevated hip bridge 3x 12 Pendlay Row(135+/95+) 8-12 Strict Pull-ups Finisher Ab circuit Wednesday 20 minute AMRAP  30 Russian KB Swings 20 Push-up Shoulder Tap 30 Double-unders Thursday 12 Minute EMOM Power Clean + 2 Front Squats (Pick weight) WOD 3 Rounds Fr Time Row 15 Calories 15 Push Press (95/65) 15 Toes To Bar Friday 15-12-9-6-3 Rep Rounds For Time KB Squat Clean Thruster (55/35) Box Jump (24/20) Pull-ups Saturday 4 Rounds For Time 50 Double-unders 35 Knees To Elbows Bumper Plate Overhead Walking Lunge, 20 steps (45/25)
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WODs 250921 - 250928

9/21-9/28 Monday 20 minute AMRAP 20 Alternating Leg DB Lunges* 15 Toes To Bar 10 DB Thrusters* 5 Burpee Pull-ups *Use the same pair of DBs for both the lunges and thrusters Tuesday 5 Rounds For Time 5 Wall Walks Air Bike 15/12 15 Push-Ups 150 Foot Double Kettlebell Front Rack Carry (53/35lbs) Wednesday 12 minute EMOM 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk WOD 3 Rounds For Time Run 200 Meters 25 Russian KB Swings (55/35) 15 Pull-ups Thursday 4 Rounds For Time 10 2 Push-up Renegade Row (pick weight) 20 Lateral KB Swing to Overhead Halos (pick weight) 30 Double-unders Friday Close Grip Bench Press 6 x 5 reps Increase weight    on each set WOD 9 minute AMRAP 7 Strict Pull-ups 14 Alternating DB Snatches (pick weight) Saturday 4 Rounds For Time Row 500 Meters 15 2-Push-up Burpee Box Jumps (24/20) 15 Knees To Elbows
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WODs 250914 - 250920

9 /14-9/20 Monday Bench Press 5 x 7 reps Increase weight on each set WOD 3x 10 Strict Pull-ups 10 DB Push Press (pick weight) 20 Jack Knife Sit-ups Tuesday 12 minute EMOM 5 Russian KB Swings  5 KB Deadlift High Pull 5 KB Squat Clean Thrusters WOD For Time Row 1,000 meters Rest 3 minutes Row 1,000 meters Wednesday Clean & Jerk 7 x 2 Reps Increase weight on each set Front Squat 7 x 3 Reps Increase weight on each set WOD 3 x 20 Hanging Knee Raise 30 Bumper Plate Russian Twists (15 each side)(15/10) Thursday Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Increase weight on each set Friday 20 minute AMRAP  Row 15/12 Calories  12 DB Bench Press (pick weight) 12 Supine Ring Rows Saturday 5 Rounds For Time 10 2-DB Dead-lifts 10 2-DB Box Step-ups (20/20) 10 2- DB Hang Power Cleans & Jerk 15 1-DB Crunches Rest 1 minute between rounds 
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WODs 25097 - 250913

9/ 7-9/13 Monday: Row 30 Calories 21 Power Snatches (95/65) 21 Knees To Elbows Row 20 Calories 15 Power Snatches 15 Knees To Elbows Row 10 Calories  9 Power Snatches 9 Knees To Elbows Tuesday Back Squat 10 x 3 reps @ 85% of 1RM WOD For Time 45 Double-unders 20 Alternating KB Cleans (55/35) 30 Double-unders 16 Alternating KB Cleans 15 Double-unders 12 Alternating KB Cleans Wednesday For Time 10-9-8-7-6-5-4-3-2-1 Strict Handstand Push-ups (scale: seated barbell shoulder press) 1-2-3-4-5-6-7-8-9-10 Strict Chest To Bar Pull-ups  Thursday Front Squat 5 x 5 reps  Increase weight on each set WOD Every 90 seconds for 15 minutes 4 Devils Presses (pick weight) 4 Box Jumps (24/20) Friday 20 minute AMRAP 5 Power Cleans (155/105) 7 Strict Ring Dips  9 Lateral Burpees Over Barbell Saturday Run 400 Meters 10 One Arm KB Thrusters 10 One Arm KB Thrusters 20 Pull-ups Run 400 Meters 8 One Arm KB Thrusters 8 One Arm KB Thrusters 16 Pull-ups Run 400 6 One Arm KB Thrusters 6 One Arm KB Th...
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