9/19

Warm-upShoulder warm-up

2 Min Double Unders/Attempts

3x

10 Pass Through With PVC

10 Shoulder Press with PVC

10 Arch/hollow on rig

5 Handstand Push-ups or Negatives

5 Deck Squats

Weightlifting

Shoulder Press (5 x 3 @ 75%)

Metcon

Metcon (No Measure)

12 Min EMOM

A: 20 Ft. Handstand Walk

B: 12 Alternating Pistols

9/18

Warm-upRow 500/Run 400

3x

10 Ring Rows

10 Burpees

10 Leg Swings

10 Scorpions

10 V-Situps

Weightlifting

Snatch (5@ 75%, 4@ 75%, 1@ 90%, 3@ 85%, 3@85%, 2@ 85%)

input your 90%

Metcon

Annie (Time)

50-40-30-20-10  

Double-unders  

Sit-ups

Only do GHD if you can complete 30 unbroken.

9/15

Warm-upWarm It Up, Kris (I’m About To)

800m Run

3 Rounds:

10 PVC Passthroughs

10 Superman

10 V Sit Ups

1 Rope Climb or 3 Rope Pulls to standing from ground

Weightlifting

Pendlay Row (5×5 ascending)

Metcon

Metcon (Time)

9 Rounds:

300m no feet Row–feet must remain outside of straps!

1 min rest

9/14

Warm-upC and J Warm Up

4 Rounds:

25 Double Unders/Attempts

10 Pass Throughs with PVC

10 Banded Lat Pull Downs with PVC (band attached to rig)

5 Hang Power Cleans with Barbell

5 Front Squats with Barbell

5 Shoulder Press with Barbell

Clean and Jerk (75%x5+2, 75%x4+2, 90%x1+2, 85%x3+2, 85%x3+2, 85%x2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 3 Rounds

3 min:

12 1-arm alternating dumbbell snatches (50/35)

6 Burpee Box Jump Overs
Rest 2 min
Start next round where you left off

9/13

L-Sits AccumulationMetcon (No Measure)

10 Minutes to accumulate 2-3 total minutes of L-Sit

Metcon

Metcon (Time)

For Time:

600m Run

1-10/10-1

Lunges with Kettlebell (53/35) (BOTH LEGS=1)

HSPU

600m Run

9/11

MetconMetcon (Time)

9/11 Tribute Wod
2001 meter run

11 box jumps (30/24)

11 thrusters (125/85)

11 chest to bars

11 power cleans (170/115)

11 handstand push ups

11 kettlebell swings (70/53)

11 toes to bar

11 deadlifts (170/115)

11 push jerks (110/75)

2001 meter row