WEEK of WORKOUTS

8.23.21- 8. 28.21

MONDAY, OCTOBER 25th

A. 9 Sets For Load:

Back Squat

10-5-3-1-1-1-3-5-10

10 reps = 60%+

5 reps = 70%+

3 reps = 80%+

1 rep = 90%+

B. 3 Rounds For Time:

15/11 Calorie Bike

12 Power Snatches (95/65#)

9 Burpees

Target Time: 10min or less

3 Rounds For Time:

15/11 Calorie Bike

12 Power Snatches (75/55#)

9 Burpees

3 Rounds For Time:

10/6 Calorie Bike

12 Power Snatches (45/35#)

9 Burpees

AT HOME OPTION:

50 Mountain Climbers

12 Tuc Jumps

9 Burpees

TUESDAY, OCTOBER 26th

A. 2 Rounds For Time w/ a Partner:

100/80 Calorie Row

50 Handstand Push-ups

- One partner works while one rests-

Target Time: 15 minutes

Time CAP: 18 minutes

Scaling Option 1

2 Rounds For Time:

80/60 Calorie Row

30 Handstand Push-ups

- One partner works while one

rests

Scaling Option 2

2 Rounds For Time:

80/60 Calorie...

more

MONDAY, OCTOBER 18th

A. Teams of 3, 24min AMRAP

Partner 1: Max Calorie Echo Bike

Partner 2: 2 Rounds

15 Pull-Ups

3 Sandbag Cleans (150/100)

5 Sandbag Squats (150/100)

Partner 3: Rest

* Scored as Total Reps = reps at station 2 + calories

* All partners rotate once Partner 2 is done with the 2 rounds

Target number of Rounds: 16-20 rounds (Total)

Minimum number Rounds before scaling: 12 rounds (total)

Scaling option 1:

Teams of 3, 24min AMRAP

Partner 1: Max Calorie Echo Bike

Partner 2: 2 Rounds

10 Pull-Ups

3 Sandbag Cleans (100/70)

5 Sandbag Squats (100/70)

Partner 3: Rest

** Individual Option

5 sets of...

1000m Bike Erg

- into -

2 rounds

15 Pull-Ups

3 Sandbag Cleans (150/100) or Power Clean (185/135)

5 Sandbag Squats (150/100) or Front Squat (185/135)

rest 2:00 between...

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MONDAY, OCTOBER 11th

A. AMRAP 18:

80/55 Calorie Echo Bike

60 Push-ups

40 Pull-ups

20 Box Jumps (24/20”)

- With a partner. Partners

alternate work and rest.

Target Rounds: 2+

Assault Bike :100/75 Cals

Bike Erg: 120/100 Cals

Bike should be no more than 5 minutes

Same Cals on Ski/Row/Runner if you sub out machines

Scaling Option 1

AMRAP 18:

50/35 Calorie Echo Bike

40 Push-ups

20 Pull-ups

20 Box Jumps (24/20”)

Scaling Option 2

AMRAP 18:

3:00 Calorie Assault Bike

20 Bar Push-ups

20 Ring Rows

20 Box Step-ups (20/14”)

B. EMOM 10 minutes:

1-5 Bar Muscle-ups or Strict 2-3sec Negative Pull-ups

AT HOME OPTION:

3 Rounds:

30 Push-ups

20 Lat to Plank

30 Box Steps (Stair Steps)

TUESDAY, OCTOBER 12th

A. 9 Sets For Load:

Sumo Deadlift

3-2-2-2-1-1-1-1-1

B. For Time:

800m Run

40 Wall Balls (20/14#)...

more

MONDAY, OCTOBER 4th

A. 4 Sets for Load:

10 Back Squats (60%)

1 Set for Reps:

1 minute Back Squat (60%)

B. AMRAP 12:

15 GHD Sit-ups

10 DB Single-Arm Overhead

Walking Lunge / Arm (50/35#)

Target Rounds: 4+ Rounds

Scaling Option 1/ Masters RX:

AMRAP 12:

10 GHD Sit-ups (partial range

of motion) or 20 Feet Anchored Sit-ups

10 DB Single-Arm Overhead

Walking Lunge / Arm (30/20#)

Scaling Option 2:

AMRAP 12:

10 Sit-ups

10 DB Single-Arm Overhead

Walking Lunge / Arm (15/10#)

C. 3 Sets:

Couch Stretch 1min per side

10 Suitcase Deadlifts (each)

10 SLOW Deadbugs

AT HOME OPTION:

12min AMRAP:

20 Sit-ups

20 Reverse Lunges

TUESDAY, OCTOBER 5th

A. For Time With a Partner:

40 Box Jump Overs (30/24”)

200-ft. Handstand Walk (OR 400' Bear Crawl)

40 Power Snatch (155/105#)

20 Muscle-ups

40 Hang Power Cleans (185/125#)

20...

more

MONDAY, SEPT 27th

A. AMRAP 10:

3 Burpee Box Jump Overs (24/20”)

3 Deadlifts (225/155#)

6 Burpee Box Jump Overs

6 Deadlifts

9 Burpee Box Jump Overs

9 Deadlifts

- Continue adding 3 reps to each

movement until time expires

Target Rounds: 90 reps ( Round of 15's)

Scaling Option 1/ Masters RX

AMRAP 10:

3 Burpee Box Jump Overs

(20/14”)

3 Deadlifts (185/125#)

6 Burpee Box Jump Overs

6 Deadlifts

9 Burpee Box Jump Overs

9 Deadlifts

Scaling Option 2

AMRAP 10:

3 Burpee Step Jump Overs

(14/10”)

3 Deadlifts (115/75#) OR KB Deadlift (35/26#)

6 Burpee Step Jump Overs

6 Deadlifts

9 Burpee Step Jump Overs

9 Deadlifts

B. 7 Sets for Load:

1 Clean Deadlift + 1 Power Clean + 1 Hang Clean + 1 Front Squat

*Build each set, starting ~ 70%

AT HOME OPTION:

AMRAP 10:

12 Burpee

200m Run

12 Glute Bridge

...

more

MONDAY, SEPT 20th

A. 3 Rounds For Time:

500/400m Row

400m Run

30 GHD Sit-ups

Target Time: 15min

Time Cap: 20min

Scaling Option 1:

3 Rounds For Time:

400/300m Row

300m Run

15 GHD Sit-ups

Scaling Option 2:

3 Rounds For Time:

300/200m Row

200m Run

20 Sit-ups

B. For Quality, 3 sets:

10 GHD Hip Extensions

5 GHD Back Extensions

Max Handstand Walk or Hold

Max Hollow Hold

AT HOME OPTION:

3 Rounds For Time:

30 Mountain Climbers

400m Run

30 Sit-ups

TUESDAY, SEPT 21st

A. 7 Sets For Load:

3 Hang Power Clean & Jerks

* Increase weight across as many sets as possible

* Check Begin your first set around 70% of your best clean & jerk

* Rest 1-2min btw sets

Scaling Option 2:

7 Sets for Load:

10 DB Hang Power Clean and Push Jerk

- Rest 1-2 min btw sets

B. EMOM 10 minutes:

10 Burpees...

more

MONDAY, SEPT 13th

A. Back Squat:

- MAX OUT DAY!

- Reps of 3's > 2's > 1's for 5-8 sets

* Rest a little longer than normal between sets when you reach heavier weights *

B. 7 min AMRAP

10/8 Calorie Echo Bike

10 Burpee Box Jump-overs (24/20)

Target number of Rounds: 4 rounds +

Minimum number of Rounds before scaling: 3

Scaling option 1 (Masters 45+)

7 min AMRAP

8/7 Calorie Assault Bike

8 Burpee Box Jump-overs (20/16)

Scaling Option 2 (Beginner)

7 min AMRAP

8/6 Calorie Assault Bike

8 Up Downs + Box Step Up (low box)

C. 10 minutes of Alternating Tabata rounds (:20 on/:10 off)

- Alt Leg V-Ups

- Side Plank

AT HOME OPTION:

3 Sets:

30 Air Squats

10 Burpees

30 Jumping Air Squats

10 Burpees

-Rest 2 minutes between sets-

TUESDAY, SEPT 14th

A. Bench Press:

- MAX OUT DAY!

- Reps of 3's > 2's > 1's for 5-8 sets

* Rest a...

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MONDAY, SEPTEMBER 6th

OPEN GYM 5am-6pm, Group WOD 8am

"13 FALLEN HEROS"

13 rounds for time:

26/20 Calorie Row

8 Strict Pull-Ups

21 Shoulder to Overhead (95/65)

Target Time: 38-42 minutes

Time Cap: 50 minutes

Scaling option 1 (Masters 45+)

13 rounds

26 Calorie Row

8 Kipping Pull-Ups

21 Shoulder to Overhead (75/55)

Scaling Option 2 (Beginner)

13 Rounds

13 Calorie Row

8 Ring Rows

21 Wall Ball Push Press (light)

B. Mobility:

2min Couch Stretch ea side

2min Lat Banded Dist ea side

AT HOME OPTION:

42-30-18

Burpees

*400m Run after each set

TUESDAY, SEPTEMBER 7th

A. 2 Bench Press x 6 sets @80% of 1RM

* Complete a set every 1 minute 30 seconds *

DELOAD WEEK

B. For Time:

200m Run

10 Squat Cleans (135/95)

200m Run

8 Squat Cleans (155/105)

200m Run

6 Squat Cleans...

more

MONDAY, AUGUST 30th

A. Bench Press

Every 2 minutes for 4 sets, complete 3 reps @ 85%

B. For Time:

3-6-9-12-15

Toes to bar

Squat Cleans (135/95)

Handstand Push-ups

Target time: < 15 minutes

Time cap: 20 minutes

Scaling option 1 (Masters 45+)

5-10-15-20

Toes to bar

Squat Cleans (115/75)

Handstand Push ups

Scaling Option 2 (Beginner)

5-10-15-20

Sit Ups

Dumbbell Power Cleans (light)

Dumbbell Push Press (light)

C. Cooldown Stretching

1:30 Elbow to the Floor Stretch (R/L)

1:30 Lat Stretch

1:30 Toe Touch Stretch

At Home Option:

5 Sets (1 Set Every 3:00)

45 Air Squats

15 Burpees

TUESDAY, AUGUST 31st

A. Back Squat

Every 2 minutes for 4 sets, complete 3 reps @ 85%

B. Every 5:00 (4 sets)

15/12 Cal Echo Bike

12 Alternating Dumbbell Snatch (70/50)

6 Burpee Box Jump Over (30/24)

Target time each set:...

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Monday 8.23.21

A. Back Squat

4x6 @80%

* Complete a set every 2 minutes

B. For Time:

25 Toes to Bar

400m Run

25 Toes to Bar

800m Run

25 Toes to Bar

400m Run

* Target time: 12-14 minutes

* Time cap: 16 minutes

* Scaling option 1 (Masters 45+)

For Time:

20 Toes to Bar

400m Run

20 Toes to Bar

400m Run

20 Toes to Bar

400m Run

* Scaling Option 2

For Time:

25 Knees to Elbows

200m Run

25 Abmat Sit Ups

400m Run

25 Knees to Elbows

200m Run

C. 3 Sets:

10 Single leg RDL (each leg)

10 Single leg hip bridge (each leg)

:30 Static hip bridge hold

*Rest as needed b/t sets

At Home Option:

400m Run

60 Air Squats

30 Burpees

400m Run

60 Air Squats

30 Burpees

400m Run

Tuesday 8.24.21

A. Shoulder Press

4x6 @80%

* Complete a set every 2...

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