September 23 - 28

Monday

4 rounds

2 tempo [42X1] front squat + 4 non tempo

2-3 min rest

WOD: 3RFT

30 wallball shots

15 DB burpee box step-over @55/40, 24/18

Tuesday

WOD: E2MOM (4 rounds, 32 min total)

A: 20/15 cal row

B: 50 double under + max reps T2B

C: 400m run

D: 15 strict pullup

Wednesday

E2MOM (20 min)

C&J

First working set should be around 70% of 1RM

WOD: For time

60 cal row

30 G2OH @135/95

15 strict HSPU

Thursday

Every 90 sec (9 min)

Speed deadlift 3 @ 70%

bar rests between each rep

WOD: 3 rounds, on the 7 min

20/15 cal bike

100 ft. walking lunge w/farmer's hold @ 50/35

Friday

E3MOM (15 min)
DB Bench 1 rep [21X1] + 3-4 [10X1]

WOD: AMRAP 12 min 
4 strict pullup
8 pullup
12 ring dip
16 pushups

September 16 - 21

Monday

AMRAP 15 min 

12 KBS @ 70/53

6 strict pullup

6 Strict HSPU

5 min rest

4RFT

400m run

12 pullups

12 DB push press @ 55/35

Tuesday

20 min to find 3RM tempo front squat [42X1]

WOD: For Time

1000m row

50 thrusters @ 95/65

Wednesday

every 90 sec for 15 min

1 x slow pull snatch

WOD: 10 min AMRAP

10 DU + 1 power snatch @ 115/75

20 DU + 2 power snatch 

30 DU + 3 power snatch 

....

Thursday

DB bench press every 3 min for 15 min 

2 [21X1] + 4-6 [10X1]

WOD: 3RFT

20/15 cal AB

10 Deadlift @ 315/225

20 C2B

20/15 cal AB

Friday

E2MOM deadlift

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

2 @ 85%

WOD: For Time, Teams of 2

$$$ 800m run (together)

10 Rounds 

10 DB hang cluster

10 burpee

10 pullups

$$$ 800m run

September 9 - 14

Monday

Back squat E2MOM 16 min

5 @ 70 - 74%

5 @ 75 - 79%

3 @ 80 - 84%

2 @ 85 - 89%

2 @ 90 - 94%

1 @ 95+%

1 @ 95+%

1 @ 95+%

WOD: AMRAP 12 min

40 DU

20 WB 

10 T2B

Tuesday

Tempo DB Bench [31X1]

8 sets on the 1:30

WOD: For Time

15 strict HSPU

30 alt pistol squats

45 KBS @ 50/35

60 pushup

45 KBS

30 Pistol

15 HSPU

Wednesday

9/11 WOD

2001 m run

11 box jumps @ 30/24

11 thrusters @ 125/85

11 C2B pullup

11 Power Clean @ 175/115

11 HSPU

11 KBS @ 70/53

11 T2B

11 Deadlift @ 175/115

11 Push jerk @ 125/85

2001 m row

Thursday

Deadlift

20 min to build to heavy 3

WOD: 24 min AMRAP, teams of two, switching each round

25 double KB Deadlift

50' KB front rack walking lunge

100' double KB overhead carry

150' KB farmer's carry

Friday

3 rounds NFT

60 sec hang from bar(cumulative)

60 sec HS hold(cumulative)

then, 2 rounds NFT:

10 HS shoulder tap

20 mountain climber

5 scap pullup

WOD: 'Cindy' 20 min AMRAP

5 pullup

10 pushup

15 air squat

September 2 - 7

Tuesday

E2MOM 12 min

back squat

set 1. 8 reps @ 50%

set 2. 6 @ 60%

set 3. 4 @ 70%

sets 4-6. 2 @ 80%

WOD: with a 30 min running clock

0:00 1000 m row

5:00 75 S2OH @ 115/75

10:00 30 strict pullup

15:00 75 DB thruster @ 35/25

20:00 75 box jump-over @ 24/20

25:00 800 m run

Wednesday

E2MOM 16 min 

2 squat snatch 

WOD: For Time

18 bar-facing burpee

9 power snatch 115/85

14 bar-facing burpee

7 power snatch

10 bar-facing burpee

5 power snatch

Thursday

3 x 8 KB Bulgarian split squat [30X1]

after each set, 12 jumping lunges

WOD: AMRAP 14 min

40 DU

20 push press @ 95/65

20 front squat

Friday

20 min to find 1RM push press

WOD: E6MOM 18 min

500 m row

10 strict HSPU

20 T2B

30 HRPU

August 26 - 31

Monday

Push Press work up to 1RM

WOD: 5 RFT

400m run

20 wallballs

20 KBS

Tuesday

E2MOM 10 rounds

1 Power Clean

WOD: For Time

15 power clean @ 155/105

30 ring dips

10 power clean 

20 ring dips

5 power clean

10 ring dips

Wednesday

Back Squat

5 @ 60-70%

3 @ 75-80%

1 @ 85-90%

then 10 min

E2MOM 

back squat 1 @ 95%

WOD 3RFT

400m row

20 alt DB snatch @ 50/35

80 ft. single arm DB walking overhead lunge

Thursday

WOD: AMRAP 8 min

20 cal row 

15 C2B

4 min rest

AMRAP 8 min 

30 DU

12 Wallballs

4 min rest

AMRAP 8 min

20/15 cal bike

10 burpee

Friday

Deadlift 3 x 5

between each set, practice 20-30 sec HS hold

WOD: 'Diane' 21-15-9

deadlift @ 225/155

HSPU

then 

E2MOM 18 min

6 barbell hip thrust

30 band pull-apart

L sit (60 sec cumulative)

August 19 - 24

Monday

2 Rounds: Tabata 1 min (2 rounds) @ each station:

- alternating lateral lunges

- side plank

- air squats

- hollow hold

- plank shoulder tap

- V up

- wall walk

WOD: E8MOM x 4 rounds

400 m run

30 S2OH @ 115/85

20 T2B

500 m row

Tuesday

Back Squat: 9 lifts

5 reps @ 75% 1RM

3 @ 80%

1 @ 85%

5 @ 80%

3 @ 85%

1 @ 90%

5 @ 85%

3 @ 90%

1 @ 95%

WOD: 'Charlie Horse' For Time

50/35 Cal bike

25 front squats @ 175/115

25 burpee box jump-over @ 24/18"

 Wednesday

E2MOM 6 rounds

5 reps tempo DB bench press [21X1]

WOD: AMRAP 15 min 

45 double under

30 HRPU

15 C2B pullup

Thursday

Deadlift E2MOM 6 rounds 

8 reps @ 50% 1 RM

6 @ 60%

4 @ 70%

2 @ 80%

2 @ 90%

5 @ 70%

WOD: 3RFT

400m run

30 DB walking lunges (farmer's carry) @50/35

15 Devil's press

Friday

alternating E2MOM 

- 45 sec max Muscle-up / pullup

- 10 m HS walk / 3-5 wall walks

- 30 sec L hang 

WOD: EMOM 16 min 

1. cal row

2. strict HSPU

3. bar Muscle up

4. 30 sec front leaning rest on rings

August 12 - 17

Monday

Front Squat 4x6

then

3 x 3

WOD: 5RFT

15/12 cal row 15x Front Squat @ 135 15/12 cal AB 15x KB Swing @ 50/35

Tuesday

WOD: 3 RFT

15x G2OH @ 135/95 25x BJ @ 30/24 15x HSPU 25x wallball 5 min rest 3 RFT 30x Alt DB Snatch @50/35 25x T2B 15x DB Squat Clean 100 DU

Wednesday

deadlift 7x3

WOD: For time

20 Cal row

30x power clean 400m run 40x T2B 400m run 40x Pullups 400m run 30x power clean 20 Cal Row

Thursday

EMOM (14 min) odd: 20 sec pullups + 20 sec lateral jumps even: 20 sec Ring dips + 20 sec Plyo-Lunge *focus on quick transitions into the next movement

WOD: Partner 6-12-18-24

A: SNatch @ 75/55 B: AB Cal then 24-18-12-6 A: AB Cal B: Snatch

Friday

Push Press 5x5

WOD: OH Walking plate lunge (45/35)

200m 5x burpee penalty every time weight touches ground