WEEK of WORKOUTS

8.23.21- 8. 28.21

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...

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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...

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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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Monday 8.16.21

A. Deadlift

6x2 @85% of 1RM

* Complete a set every 1 minute 30 seconds *

B. For Time:

250 Double Unders

50 Double Dumbbell Thrusters (50s/35s)

* Target time: 10-12 minutes

* Time cap: 15 minutes

* Scaling option 1 (Masters 45+)

For Time:

200 Double Unders

50 Double Dumbbell Thrusters (35s/25s)

* Scaling Option 2 (Beginner)

For Time:

250 Single Unders

50 Wall Ball Thrusters

C.3 sets

100ft Single Arm Overhead Dumbbell Walk (L)

100ft Single Arm Overhead Dumbbell Walk (R)

30 Alternating V-Ups

At Home Option:

EMOM x 20 Minutes:

Min 1: 20 Box Jumps Or Tuck Jumps

Min 2: 20 Glute Bridges

Min 3: Max Reps Air Squats

Min 4: Rest

Tuesday 8.17.21

A. Bench Press

6x2 @85% of 1RM

* Complete a set every 1 minute 30 seconds *

B. For Time:

21-15-9

Clean and Jerks (135/95)

Pull-ups

GHD’s

*...

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MONDAY, AUGUST 9th

A. Deadlift

5 x 4 @ 80%

*Complete set every 90sec- 2min

B. 3 Rounds for Time:

400m Run

20 Toes to Bar

10 Clean and Jerk (135/95lbs)

Target Time: 12-14 minutes

Time Cap: 18 minutes

Scaling Option 1/ Masters RX

400m Run

15 Toes to Bar

10 Clean and Jerk (115/75lbs)

Scaling Option 2

200-300m Run (2min goal time)

15 Knees to Chest or 20 Tuc Ups

10 Clean and Jerk (65/35lbs) or DB Clean and Jerk (20/10lbs)

2 sets:

40 second Hollow Hold

20 V-Ups

20 Anchored Feet Sit Ups

-Rest 1:00 B/T Sets-

TUESDAY, AUGUST 10th

A. 12 min AMRAP

10 Push Ups

10 Ring Rows

10 Ab Mat Sit-ups

10 Air squat

Target Rounds: 6+ Rounds

B. Shoulder Press

5 x 4 @ 80%

*Complete set every 90sec- 2min

C. 3 Sets:

10 Tempo DB Bench (2 sec down/ fast up)

10 Tempo DB Bent Row (2 sec down/ fast up)

10 Banded Scap Squeezes

Bonus...

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MONDAY, AUGUST 2nd

A. For Time:

500m/400m Row

50 Thrusters (45/35)

50 Pull-Ups

400m/325m Row

25 Thrusters (95/65)

25 Chest to Bar

300m/250m Row

Target time: 12-14 minutes

Time cap: 16 minutes

Scaling option 1 (Masters 45+)

500m/400m Row

50 Thrusters (35/25)

40 Pull-Ups

400m/325m Row

25 Thrusters (75/55)

20 Chest to Bar

300m/250m Row

Scaling Option 2 (Beginner)

300m Row

50 Air Squats

50 Ring Rows

250m Row

25 Dumbbell Thrusters (light)

25 Jumping Pull Up

200m Row

B. Bench Press

6 x 3 @80% of 1RM

* Complete a set every 90 seconds *

TUESDAY, AUGUST 3rd

A. Back Squat

6 x 3 @80% of 1RM

* Complete a set every 90 seconds *

B. Amrap 3:00 (5 sets)

3 Deadlifts (275/185)

6 Ring Dips

9 Box Jumps (24/20)

- Rest 1:00 -

Target number of Rounds each set: 4+

Minimum number Rounds before scaling: 3

Scaling...

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MONDAY, JULY 26th

A. 15min AMRAP:

400m Run

15 GHD’s

10 Deadlifts (250/175lbs)

Target number of Rounds: 4 rounds +

* Minimum number Rounds before scaling: 3

Scaling option 1 (Masters 45+)

20:00 Amrap

400m Run

10 GHD’s (6in riser) OR 15 Stick Sit-ups

15 Deadlifts (205/135)

Scaling Option 2 (Beginner)

20:00 Amrap

200m Run or 300m Row

15 Sit Ups

15 Kettlebell Sumo Deadlifts (light)

B. Every min (5 mins)

5 Power Snatch (light)

- rest 1 min -

Every min (5 mins)

3 Power Snatch (moderate)

- rest 1 min -

Every 30 seconds (5 mins)

1 Power Snatch (heavy)

* Record last weight *

TUESDAY, JULY 27th

A. 2 Push Press x 6 sets @75% of 1RM

* Complete a set every 90 seconds *

B. 5 Sets for Cals...

2:00 Amrap

30 Air Squats

Max Calorie Assault Bike/Echo bike

- Rest 2:00 between sets -

Target number of Calories each set: 20/15

Minimum number...

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MONDAY, JULY 19th

A. In 15 minutes, complete 7 sets of 3 OHS

*start with 50% and build to 80%

*first 3 sets, pause at bottom for 2-3 seconds

*scale to Behind Neck Push Press + Back Squat

B. For Time:

25 Burpee Over Hurdle (12")

500/400m Row

25 Burpee Over Hurdle

400m Run

Target time: 7-8 minutes

Time cap: 10 minutes

Scaling option 1 (Masters 45+)

For Time:

20 Burpees over Hurdle

500/400m Row

20 Burpees over Hurdle

300m Run

Scaling Option 2 (Beginner)

For Time:

20 Up Downs

500/400m Row

20 Up Downs

200m Jog

C. 2-3 Sets:

20 Abmat Situps

30 Flutter Kicks (each side)

40 sec plank hold

50ft Single DB Overhead Carry (each side)

TUESDAY, JULY 20th

A. In 15-20 minutes, complete the following progression of pressing...

Shoulder Press 4 x 4

Push Press 3 x 3

Push Jerk 5 x 2

*build in load throughout sets

B. For...

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