Week Of September 10, 2018

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Monday

Warm Up / Mobility:  3 Rounds

Even- 5 KBS + 12 Walking Lunges

Odd- 5 Pullups + 12 Air Squats

Strength:  Back Squat 5 x 4

     Work up to a heavy set of 4

WOD

     "Helen"

3 Rounds for Time

400m Run

21 KBS (53/35)

12 Pullups

*18 min time cap

*Record and remember time!

Extra Credit

3x15 Hollow Rocks

 


Tuesday

Warm Up / Mobility:  Shoulder Mobility with Band

Strength:  Strict Press

5x5 at 75% 1RM

WOD

  • For Time
  • 2001 meter Row
  • 11 Box Jumps (30/24 in)
  • 11 Thrusters (125/85 lb)
  • 11 Chest-to-Bar Pull-Ups
  • 11 Power Cleans (170/115 lb)
  • 11 Handstand Push-Ups
  • 11 Kettlebell Swings (2/1.5 pood)
  • 11 Toes-to-Bar
  • 11 Deadlifts (170/115 lb)
  • 11 Push Jerks (110/75 lb)
  • 2001 meter Run

The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

Extra Credit

Off


HIITuesday (6:30pm)

WOD

WOD 1 With a Partner

8 Min AMRAP

15 KB/Dmbl Deadlifts

15 Pullups

---Rest 2 Min---

WOD 2 With a Partner

8 Min AMRAP

15 KB/Dmbl Thrusters

15 Burpee

---Rest 2 min---

WOD 3 With a Partner

8 Min AMRAP

150m Row

15 Wall Balls

***Record score for 1, 2, and 3

 


Wednesday

Warm Up / Mobility:  2 rounds:

        A. Couch stretch (1min per side)

        B. 10 Wall facing squats

        C. Banded lat stretch (1 min per side)

        D. 10 PVC disconnects

Strength:  Clean Complex

     1 squat clean + 1 front squat + 1 squat clean & jerk (drop bar after front squat, set up and go)

      5x1 @ 85% of 1RM

WOD

For total reps:

    1 min power cleans (115m / 85w)

    1 min wall balls

    2 min power cleans

    2 min wall balls

    3 min power cleans

    3 min wall balls

    *NO REST between

*E/C - 185/125

Extra Credit

With a Partner 100 cals on Assualt bike, switch partners every 10 cals.  (plank or leg lift hold while partner is on bike)

 

 


Thursday Gymnastics Class (5:45-6:15)

*Pullups

HIIThursday (6:30pm)

Partner Farmers Carries

WOD

50's Chipper with a partner

Box Jumps
Jumping Pull-ups
Kettlebell Swings
Walking Lunges
Knees 2 Elbows
Push Press
Superman Extensions
Wall Ball Shots
Burpees
Double Unders (or 100 single jumps)

 

 


Friday

Warm Up / Mobility:  3 Rounds

Even- 10 P. Snatch + 5 OHS (Empty Bar)

Odd- 10 Disconects + 5 Burpe

Strength:  Snatch Complex (25 min)

EMOM for 12 min.

1 Snatch Deadlift + 1 Low Hang Snatch (lower below knee without touching ground from deadlift position, then full hang snatch)

*start at 70% of 1 RM snatch and add weight every 4 mins.

WOD

5 Rounds For Time

3 Power Snatch (135m / 95w)

6 Ring Muscle Ups

9 Burpee Box Jump Overs (24m /20w)

200m Run

 *18 min time cap

*Mod for ring MU is 6 C2B Pull ups +  6 Dips

Extra Credit

With a partner Row 100 cals for time: Switch every 10 cals, partner does max hammer curls when not rowing


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

In 14 min complete the folllowing

        5 rounds

        15 Cal row

        15 HSPU

        15 Toes 2 Bar

        With remaining time complete max DUs

        *record time and number of DUs

---Rest 2 Min--- 

14 Min AMRAP

30 Wall Balls (20/14)

20 KBS (53/35)

10 DeadLifts (185/125)

200m Run with Plate (25/15)

 

 

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