WEEK of WOD’s 8.30.21 - 9.4.21

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: Sub 2:30

Time cap each set: 3:30

Scaling option 1 (Masters 45+)

Every 5:00 (4 sets)

12/10 Cal Echo Bike

12 Dumbbell Snatch (60/40)

6 Burpee Box Jump Over (24/20)

Scaling Option 2 (Beginner)

Every 5:00 (4 sets)

10/8 Cal Echo Bike

12 Dumbbell Snatch (Light)

6 Up Downs + Step Up

C. Cooldown/Mobility:

20 Hip Bridges - 2 sec pause

2min Pigeon Pose ea side

20 Hip Bridges - 2 sec pause

At Home Option:

12:00 AMRAP

10 Chair Dips

20 Cossack Squats (Total)

30 Plate Hops/Line Hops

WEDNESDAY, SEPTEMBER 1st

A. Shoulder Press

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

B. 3 Rounds for Time:

400m Run

50' Overhead Walking Lunge (45/25 plate)

10 Bar Muscle-ups (15 Strict Pull-up)

5 Sandbag Cleans (150/100lbs)

Target Time: < 15 minutes

Time Cap: 20 minutes

Scaling Option 1/ Masters RX

400m Run

50' Overhead Walking Lunge (35/15 plate)

5 Bar Muscle-ups (10 Strict Pull-up)

5 Sandbag Cleans (100/70lbs)

Scaling Option 2:

400m Run

50' Walking Lunge

10 Ring Row

5 Sandbag Cleans (50/30lbs)

C. 3 Rounds:

15 Bent Over Dumbbell Rows (Each Side)

10 Tempo Goblet Squats (5 second negative, stand up fast)

At Home Option:

600m Run

80 Stepback Lunges (Total)

600m Run

40 Push Ups

THURSDAY, SEPTEMBER 2nd

A. Deadlift

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

B. For time:

30/24 Cal. Row

30 Power Snatches (155/105)

30/24 Cal. Row

Target time: 10-12 minutes

Time cap: 15 minutes

Scaling option 1 (Masters 45+)

For time:

24/20 Cal. Row

30 Power Snatches (135/95)

24/20 Cal. Row

Scaling Option 2 (Beginner)

For time:

20/15 Cal. Row

30 Power Cleans (light/moderate)

20/15 Cal. Row

C. 3 sets:

Seated Arnold Press x 10 ea side

Bulgarian Split Squat x 10 ea side

1min Wall Sit

At Home Option:

EMOM x 20 Minutes:

Min 1: 20 Glute Bridges *Add weight if you want!

Min 2: 20 Alternating Bodyweight RDLs (Total)

Min 3: Max Reps Alternating Jumping Lunges

Min 4: Rest

FRIDAY, SEPTEMBER 3rd

ONLY MORNING CLASSES + NOON CLASS, OPEN GYM ONLY at the 4pm and 5pm hour. Sam and Chuck are getting married!!!

B.. Teams of 2 (1:1)

18-minute Amrap

30 Double Unders

15 GHD’s

15 Wall Balls (30/20)

15 GHD’s

30 Double Unders

Target number of Rounds: 3-4 each

Minimum number of Rounds before scaling: 2.5 each

Scaling option 1 (Masters 45+)

Teams of 2 (1:1)

18-minute Amrap

30 Double Unders

15 GHD’s (6in riser)

15 Wall Balls (20/14)

15 GHD’s (6in riser)

30 Double Unders

* Individual Option:

4 rounds

30 Double Unders

15 GHD’s

15 Wall Balls (30/20)

15 GHD’s

30 Double Unders

(Rest 2:00 between rounds)

B. 3 Sets for Quality:

AMRAP 5 Minutes:

30 Alternating Leg V-Ups

20 Alternating Box Step Ups (Total)

-Rest :90 between sets-

At Home Option:

Run "Threshold" Workouts

1600m at easy pace

-2min rest-

400m at 1-mile pace

-3min rest-

1200m at easy pace

-2min rest-

400m at 1-mile pace

-3min rest-

800m at easy pace

-2min rest-

400m at 1-mile pace

-3min rest-

400m at easy pace

-2min rest-

400m at 1-mile pace

SATURDAY, SEPTEMBER 4th

A. 27-21-15-9

Calorie Row

Overhead Squats (75/55)

-Rest 5:00-

27-21-15-9

Calorie Row

Front Squats (75/55)

Target Time each set: 9-10 minutes

Time Cap each set: 12 minutes

Scaling option 1 (Masters 45+)

21-15-12-9

Calorie Row

Overhead Squats (65/55)

Rest 5:00

21-15-12-9

Calorie Row

Front Squats (65/45)

* Scaling Option 2 (Beginner)

15-12-9-6

Calorie Row

Back Squats (light)

Rest 5:00

15-12-9-6

Calorie Row

Push Press (light)

MONDAY, SEPTEMBER 6th

OPEN GYM 5am-6pm

HERO WOD 8am