WEDNESDAY 9.20.2017 WOD

1 RNFT
10 Deadbugs
10 Bear Crawls
10 Crab Walks
10 Beat Swings

Thoracic MOB

1 RNFT
10 Reverse Lunges on Sliders Each Leg
3 TGUs on Each Arm with Sneaker Balancing on Closed Fist

PART 1:

FITNESS/SPORT

3 RNFT
A1. 12 Alternating Reverse Lunges with Barbell on Back Rx is 225/155
0:60 sec Rest
A2. 1 TGU on R & L Rx is 70/44
0:60

PART 2:

FITNESS/SPORT

24 Min EMOM

Teams of 3. Each person starts on a different station, rotate in order.

#1 Assault Bike: Rx is 12/9 Cals, Modify to 5 to 10 Cals

#2 Rower: Rx is 15/12 Cals, Modify to 7 to 12 Cals

#3 0:45 Sec Floor Work: Plank on Forearms – Side Plank L – Side Plank
R – Hollow Rock Hold (rotate through)

Restart the bike and rower after each use

So it’s clear, the first time you reach the mat you do a plank for 45
sec, the 2nd time you do a side plank on your left, 3rd time you side
plank on the right….

OPTIONAL CASH OUT:

3 Rounds of
30 Bear Crawls
Farmer Carry Single Arm Down and Back R Arm
Farmer Carry Single Arm Down and Back L Arm

TUESDAY 9.19.2017 WOD

WARM UP

2 Min Row Bike or Jump Rope

2 RNFT
10 Hamstring Curls on Sliders
10 Glute Walks R & L
10 Walking Lunges with PVC Overhead

Calf and Thoracic MOB

2 RNFT with Empty Barbell
10 Pushup Plus
5 Push Press
10 Split Position Overhead Press
5 Tall Jerks

PART 1

FITNESS/SPORT

10 Min EMOM

Min 1: 1 Power Clean + 3 Push Press + 1 Split Jerk

Min 2: 0:30 DU Practice or 30 Unbroken DUs

PART 2

Choose CrossFit or Strength

FITNESS

21-15-9
Power or Hang Clean
Rowing Cals or Assault Bike Cals

Suggested Clean Wt: 115/75 or 95/65 or 75/55

SPORT – CF Linchpin

For time:

15 Clean and Jerks 135/95
12 Clean and Jerks 185/135
9 Clean and Jerks 225/155

Power or Squat, Push or Split.

CORE/MOB CASH OUT

3 RNFT
0:30 – 0:60 sec Ring Pushup Hold
10 Reps Supermans Hold Top for 2 Count
0:60 sec Couch Stretch Both Sides

OR

STRENGTH

3 Rounds

A1. Front Squat Squat x 5 Reps @ 21X1 (2 sec lower, 1 sec pause,
explode up, 1 sec hold at top)
0:30 Rest
A2. DB Row x 6 Reps Each Arm (go as heavy as possible)
0:60 Rest

3 Rounds
B1. Strict Dips on Squat Racks x 6-8 Reps @ 2111
0:30 Rest
B2. Strict Chin Up Pullup x 4-6 Reps 2112 (2 sec lower, 1 sec pause, 1
sec up, 2 sec pause at top)

3 Rounds
C1. Reverse Hyper x 10-15 Reps Keep the Load Light and Move Fluidly
0:60 Rest

MONDAY 9.18.2017 WOD

WARM UP:

2 Min Row, Bike or Jump Rope

1 RNFT
Bear Crawl Length of Gym
Walking Lunge Back
Glute Walk Length of Gym R & L

1 RNFT with Light KB
10 Single Arm Russian Swings Each Arm
5 OHS Squats Each Arm
5 Plank Sliders R & L

Lax Ball MOB in Trap and Spiderman MOB

PART 1:

FITNESS

10 Min EMOM

Min 1: 3 to 5 Burpee Box Jump or Step Up and Overs

Min 2: 3 to 5 DB/KB OHS R & L

SPORT

10 Min EMOM

Min 1: 5 Single Arm KB OHS R & L 70/53

Min 2: 5 Burpee Box Jump Overs 24/20″

PART 2:

FITNESS

10-9-8-7-6-5-4-3-2-1
Russian or Full Swings
Pushups
Goblet Squats
Pullups (Scale to 5 Reps per set unassisted or Use Bands or 1.5x on Ring Rows)

SPORT

10-9-8-7-6-5-4-3-2-1
Full Swings 70/53
Pushups
Goblet Squats 70/53
C2B Pullups

OPTIONAL CASH OUT:

3 to 5 Rounds of:
0:20 Prone Plank on Hands
0:10 Rest
0:20 Side Plank on Right Hand
0:10 Rest
0:20 Side Plank on Left Hand
0:10 Rest

SUNDAY 9.17.2017 WOD

WARMUP:
Run 2 Laps or 2 Minutes of Biking, Rowing or Jump Rope

5 Minutes Movement Flow

5 Minutes Hip and Ankle Mobility

PART 1: STRENGTH
12 Minute EMOM
Minute 1: 8 Front Foot Elevated Reverse Lunges Right @ 31X1
Minute 2: 40 – 60″ Overhead Support
Minute 3: 8 Front Foot Elevated Reverse Lunges Left @31X1
Minute 4: Rest

PART 2: CONDITIONING

FITNESS: 21 Minute Clock

3 Minute AMRAP
3 Burpees
6 Push-ups
9 Hang Power Cleans 95/65 or 50/35 Dumbbells

Minute 4: 30 Seconds of Air Squats
Minute 5: 30 Seconds Box Jump Step Downs or Step Ups or Assault Bike
Minute 6: 30 to 60 Seconds of Single Unders
Minute 7: Rest

Repeat Twice

SPORT: 21 Minute Clock

3 Minute AMRAP
3 Burpees
6 Power Cleans 135/95 or 115/75
9 Push-ups/Pull-ups*

Minute 4: 30 Seconds Air Squats
Minute 5: 30 Seconds of Box Jumps
Minute 6: 60 Seconds Single Unders
Minute 7: Rest

Repeat Twice

*Alternate Between Push-ups and Pull-ups in AMRAP

or

OLYMPIC WOD

WARM-UP:

10 Minute Movement Flow and Mobility

PART 1: Technique

Burgener Warmup with an empty barbell or very little weight.

Clean & Jerk Varaitions

PART 2: Every Two Minutes For Eight Minutes

1 High Hang Clean +
2 Hang Cleans (From Knees w/4 Second Eccentric) +
1 Split Jerk

*Looking to Build Some Time Under Tension

~Rest 3 Minutes

PART 3: Every Two Minutes For Eight Minutes

1 Segmented Clean (Pause at Knees) +
1 Segmented Clean (Pause 1″ off Floor) +
1 Split Jerk

*Drop, reset and count to ten between lifts.

~Rest 3 Minutes

PART 4: Every 2 Minutes For Ten Minutes
Clean & Jerk Double

*Drop the bar, reset and count to ten between lifts.
**Start at approximately 70-75%, build to approximately 90%.
***Get in the habit of taking bigger jumps.
**** Go 10/10. Be more consistent!

SATURDAY 9.16.2017 WOD

Row Bike or Jump Rope 2 Min

2 RNFT
10 Beat Swings
10 Pushup Plus + 5-10 Pushups
10 Air Squats

Thoracic and Shoulder MOB

SPORT athletes have 5 Minutes to Warm Up for Cleans

PART 1:

FITNESS

With a Partner – Coaches will make Partners on Whiteboard Today!

Complete the following for time:

1. Complete 1 Lap. Partner 1 will carry a Sandbag and Partner 2 will
Farmer Carry a Pair of Kettlebells 70/44 or 53/35

2. Complete 1000 m Rowing Switching Every 60 seconds

3. Complete 1 Lap. Partner 2 will carry a Sandbag and Partner 1 will
Farmer Carry a Pair of Kettlebells 70/44 or 53/35

4. Complete 75 Cals on Assault Bike Switching Every 60 seconds

4. Complete 1 Lap. Partner 1 will carry a Sandbag and Partner 2 will
Farmer Carry a Pair of Kettlebells 70/44 or 53/35

5. Complete 100 Burpee No Jump Switching Every 60 seconds

6. omplete 1 Lap. Partner 2 will carry a Sandbag and Partner 1 will
Farmer Carry a Pair of Kettlebells 70/44 or 53/35

Coaches split the group into 3’s, each starting on a different
station: Rowing, Bike, Burpees

SPORT:

With a Partner. One person works at a time. Complete in order for time.

24-18-12
Squat Cleans 95/65
Pullups

2 Min Rest

18-12-6
Squat Cleans 135/95
C2B Pullups

2 Min Rest

12-8-4
Squat Cleans 185/135
Bar Muscle ups

OPTIONAL CORE CASH OUT

3 Rounds of
0:30 of Anchored AbMat Situps
0:30 of Slow Shoulder Taps
0:30 Rest

for anchored situps use a pair of heavy DBs ideally 35lb +

Menu Title