Friday 9-30-22

 Friday 9-30-22

4 Rounds 

Teams of 2

12 Calorie Row-Plank Hold

Switch 

12 Wallballs(20/14)-Overhead WB Hold

Switch

12 Toes to Bar-Hollow Hang

Switch

12 Dumbbell Shoulder to Overhead-Dumbbell Hold

Switch

Cap 24:00

Wednesday 9-28-22

 Wednesday 9-28-22

On the 2:00 x 8

Sets 1-2: 3 Clean Pulls

Sets 3-4: 3 Position 1 Power Cleans

Sets 5-6: 3 Position 2 Power Cleans

Sets 7-8: 3 Power Cleans 

Conditioning:

AMRAP 10

28 Double Unders 

8 Power Cleans (115/85)

8 Shoulder to Overhead (115/85)

Tuesday 9-27-22

 Tuesday 9-27-22

Conditioning:

EMOM x 6 (Alternating Movements)

10 Pull-ups 

10 Burpees

Rest 2:00

EMOM x 6 (Alternating Movements)

15 Box Dips 

10 Box Jump-Overs (24/20)

Rest 2:00

EMOM x 6 (Alternating Movements)

10 Toes to Bar 

10 Push-ups

Monday 9-26-22

Monday 9-26-22

On the 2:00 x 5

Stamina Squats

Conditioning:

21-15-9

Calorie Row

Dumbbell Box Step-Overs (50s/35s)

(24/20)

Cap 12:00

Saturday 9-24-22

 Saturday 9-24-22

3 Rounds 

Teams of 2

30 Calorie Row 

6 Rope Climbs 

30 Box Jumps (24/20)

6 Wall Walks 

Cap 20:00

Friday 9-23-22

 Friday 9-23-22

Accessory Work:

2:00 Max Supinated Strict Pull-ups 

2:00 Rest

2:00 Max Strict Pull-ups 

Conditioning:

AMRAP 20

Teams of 2

30 Dumbbell Thrusters (50s/35s)

10 Shuttle Runs 

60 Double Unders 

30 Dumbbell Devils Press (50s/35s)

10 Shuttle Runs 

60 Double Unders

Wednesday 9-21-22

 Wednesday 9-21-22

On the 2:00 x 8

Snatches

Conditioning:

4 Rounds 

Work 2:00/Rest 1:00

10 Deadlifts @ 70% of 1RM 

Max Toes to Bar

Score is total Toes to Bar

Tuesday 9-20-22

 Tuesday 9-20-22

Conditioning:

AMRAP 15

30 Calorie Row 

15 Push-ups 

20 Calorie Row 

10 Push-ups 

10 Calorie Row 

5 Push-ups 

Core Blast:

3 Sets

20 Plank Ball Catch

20 Sit-up Ball Pass

Monday 9-19-22

 Monday 9-19-22

On the 2:00 x 6 

Push Jerk or Split Jerk

Conditioning:

AMRAP 10

20 Single Arm Russian Kettlebell Swings (10 each arm)

20 Single Arm Kettlebell Overhead Squats (10 each arm)

20 Alternating Kettlebell Lunges

Kettlebell (53/35)

Saturday 9-17-22

 Saturday 9-17-22

Teams of 2

AMRAP 20

20 Syncro Air Squats 

80 Ft Dumbbell Farmers Carry (each)

20 Syncro Lunges

80 Ft Dumbbell Front Rack Carry (each)

20 Syncro Criss-Cross V-ups

80 Ft Dumbbell Overhead Carry (each)

Dumbbells (50s/35s)

Friday 9-16-22

 Friday 9-16-22

On the 2:00 x 5

Front Squats 

Conditioning:

Benchmark “Mary”

AMRAP 20

5 Handstand Push-ups 

10 Alternating Pistols 

15 Pull-ups 

*Specific scaling guidelines today for those who have less than a year of experience.

Wednesday 9-14-22

 Wednesday 9-14-22

Conditioning:

6 Rounds (Alternating Movements)

Work :20/Rest :10

Burpees

Deadlifts (70% of 1RM)

Rest 2:00

6 Rounds (Alternating Movements)

Work :20/Rest :10

Box Jumps (24/20)

Hang Power Snatches (95/65)

Rest 2:00

6 Rounds (Alternating Movements)

Work :20/Rest :10

Double Unders 

Overhead Squats (95/65)

Tuesday 9-13-22

 Tuesday 9-13-22

Take 15:00 to work on Handstand Walk/Progressions and/or Double Unders

Conditioning:

10-9-8-7-6-5-4-3-2-1

DB Box Step-Overs 

DB Devils Press

DB (50s/35s)

Box (24/20)

Cap 20:00

Monday 9-12-22

 Monday 9-12-22

On the 2:00 x 8

Cleans

Conditioning:

AMRAP 9

12 Calorie Row 

9 Chest to Bar Pull-ups 

6 Push-ups

Saturday 9-10-22

Saturday 9-10-22

9/11 Tribute WOD

Teams of 2

Buy In: 2001 Meter Run/Row (Year)

2 Rounds (Towers)

11 Push-ups (Flight 11)

175 Double Unders (Flight 175)

77 Clean and Jerks (Flight 77)

93 Front Squats (Flight 93)

Buy Out: 9 Thrusters (Month)

              11 Bar-Facing Burpees (Day)

Barbell (95/65)

As always, we can modify and scale as needed.😊

#911neverforget #911tributewod🇺🇸

Friday 9-9-22

 Friday 9-9-22

On the 2:00 x 8

Snatches 

Conditioning:

EMOM x 6 (Alternating Movements)

12 Toes to Bar 

12 Ring Dips

Rest 2:00

EMOM x 6

5 Wall Walks 

15 Overhead Squats (95/65)

Wednesday 9-7-22

 Wednesday 9-7-22

Strict Pull-up Re-test:

Complete Strict Pull-ups (40/30)

Cap 3:00

On the 2:00 x 5

Tempo Front Squats 

Conditioning:

AMRAP 8

40 Double Unders 

10 Deadlifts (235/165)

10 Lateral Burpees Over the Bar

Tuesday 9-6-22

 Tuesday 9-6-22

On the 2:00 x 6

Split Jerks

Conditioning:

4 Rounds 

500 Meter Row 

20 Wallball Sit-ups (20/14)

Monday 9-5-22

 Monday 9-5-22

Teams of 2

1000 Meter Run 

40 Dumbbell Deadlifts

800 Meter Run

40 Dumbbell Front Squats

600 Meter Run 

40 Dumbbell Push Jerks

400 Meter Run 

40 Dumbbell Thrusters

200 Meter Run 

40 Dumbbell Devils Press 

Dumbbells (50s/35s)

Saturday 9-3-22

 Saturday 9-3-22

Teams of 3

AMRAP 20

6 Rope Climbs (Split)

15 Syncro GHD Sit-ups

20 Syncro Single Arm Front Rack KB Reverse Lunges (53/35)

25 Double Unders (Together)

Friday 9-2-22

Friday 9-2-22

On the 1:30 x 6

Push Jerk

Conditioning:

On the 1:30 x 3

15 Wallballs (20/14)

15 Dumbbell Deadlifts (50s/35s)

Rest 3:00

On the 1:30 x 3

10 Chest to Bar Pull-ups 

10 Dumbbell Push Jerks (50s/35s)