WEEK of WOD's 9.13.21 - 9.18.21

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

B. 3 person team

5 rounds (each - 1:2/work:rest))

12 Toes to bar

6 Hang Squat Cleans (185/125)

50 yd sled sprint (25lb/empty)

Target time each set: 60-90 seconds

Time cap each set: 2 minutes

Scaling option 1 (Masters 45+)

3 person team

5 rounds (each - 1:2/work:rest))

10 Toes to bar

5 Hang Squat Cleans (155/105)

50 yd sled sprint (25lb/empty) or 30 Jumping Split Lunges

Individual Option

5 rounds

12 Toes to bar

6 Hang Squat Cleans (185/125)

50 yd sled sprint (25lb/empty) or 30 Jumping Split Lunges

Rest 2:00 minutes between rounds

C. Mobility Session:

2:00 Couch Stretch (R/L)

2:00 Pigeon Stretch (R/L)

2:00 Pancake Stretch

AT HOME OPTION:

AMRAP 4 Minutes

30 Plate Hops/Line Hops

10 Alternating Box Step Ups (Total)

-Rest 2 Minutes-

AMRAP 4 Minutes

30 Plate Hops/Line Hops

20 Alternating Stepback Lunges (Total)

-Rest 2 Minutes-

AMRAP 4 Minutes

30 Plate Hops/Line Hops

10 Alternating Box Step Ups (Total)

30 Plate Hops/Line Hops

20 Alternating Stepback Lunges (Total)

WEDNESDAY, SEPT 15th

A.Deadlift

- 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. 5 rounds for time:

2 Rope Climbs (15ft)

5 deadlifts (315/225)

Target time: 6-8 minutes

Time cap: 10 minutes

Scaling option 1 (Masters 45+)

5 rounds

2 rope climb (15ft) or 2 RC Prog

5 deadlifts (275/185)

Scaling Option 2 (Beginner)

5 rounds

8 Strict Pull Ups

10 Kettlebell Sumo Deadlifts

C. Mobility Session:

1:00 Crescent Lunge Pose (R)

1:00 Warrior II Pose (R)

1:00 Triangle Pose (R)

Repeat on Left Side

AT HOME OPTION:

EMOM x 20 Minutes:

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

Min 2: 20 Chair Dips

Min 3: Max Reps Alternating Leg V-Ups

Min 4: Rest

THURSDAY, SEPT 16th

A.Shoulder Press

- 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. 5 sets (New set every 5:00)

20 Kettlebell Swings (53/36)

20 Wall Ball (20/14)

50 Double Unders

Target time each set: 2-3 minutes

Time cap: 4 minutes

Scaling option 1 (Masters 45+)

5 sets (New set every 5:00)

20 Kettlebell Swings (36/25)

20 Wall Ball (14/12)

35 Double Unders

* Scaling Option 2 (Beginner)

5 sets (New set every 5:00)

15 Kettlebell Swings (Light)

15 Wall Ball Thrusters (light)

35 Single Unders

C. 3 Sets:

10 Single Arm DB Sotts Press (R/L) OR L- Seated Z Press

10 Cat Cow Exercises

20 Supermans

AT HOME OPTION:

AMRAP 15 Minutes:

*Split reps however you want with a partner!

*Use heavy backpack or jug of water

100 Jumping Jacks or Double Unders

100 Plate Ground to Overhead 25/15

100 Burpee Jump to Plate

100 Overheard Plate Stepback Lunges

100 Bent Over Plate Rows

*If you don't have a partner, split reps in half!

FRIDAY, SEPT 17th

A. 16-14-12

Calorie Row

Strict Handstand Push-Ups

- @8:00 -

16-14-12

Calorie Row

Front Squats (95/65)

- @16:00 -

16-14-12

Calorie Row

Push Press (95/65)

* Women's Calories 13-11-9

Target time each set: 4-5 minutes

Time cap each set: 7 minutes

Scaling option 1 (Masters 45+)

16-14-12

Calorie Row

Handstand Push-Ups

@8:00

16-14-12

Calorie Row

Front Squats (75/55)

@16:00

16-14-12

Calorie Row

Push Press (75/55)

* Scaling Option 2 (Beginner)

10-8-6

Calorie Row

Push-Ups

@8:00

10-8-6

Calorie Row

Dumbbell Front Squats

@16:00

10-8-6

Calorie Row

Dumbbell Push Press

B. 10min Cooldown

Suicide 100' (down and back 2x)

15 Overhead Reaching Double DB/KB Sit-ups

AT HOME OPTION:

200 Air Squats

*Every 1:30 Minutes on the Minute Perform 200m Run

**Start the workout with air squats

SATURDAY, SEPT 18th

BATTLE OF THE BARBELLS COMPETITION ALL DAY

AT HOME WOD:

40-30-20-10

Cossack Squats (Total)

Sit-ups

*Run 400m btw rounds