Monday September 24, 2018

Warm up: 5 mins

10 Frankenstein kicks

10 butt kickers

10 spiderman lunges

10 yoga push ups

Strength: Week 3 Back Rack reverse lunges

3X10 (shoot for 5# more than you did last week for your last set)

Between set complete:

20 Goblet squats

WOD:  5 minute AMRAP

20 slam ball (40/25#)

10 pistol squats

20 Calories on rower


5 minute AMRAP

20 slam balls (40/25#)

10 pistol squats

20 calories on bike

Tuesday September 25, 2018

Warm up: with partner:

12 PVC pass throughs, partner hangs on rig, then switch

12 PVC around the worlds, partner wall sit, then switch

12 PVC push jerk, partner holds handstand, then switch

Skill/Strength:   S2OH Complex

Record your #  

No more than 4-5 attempts!  

3 Strict Press

2 Push Press

1 Push Jerk


(5) 3 minute rounds:

20 push presses

Max rep weighted pull ups (30/15#)

Wednesday September 26, 2018

Warm up: 2 mins on rower or bike then,

1 lap waiter’s carry with KB left arm

15-20 kips on rig

1 lap waiter’s carry with KB right arm

15-20 kips on rig

Skill/Strength: Negative Pull-Ups for Everyone!!!

8 min EMOM  hold as long as possible!

WOD: “You Choose”

1 mile run  OR 2000 meter row accumulated through workout (don’t switch)

100 meter Farmer’s carry (70/53#)  OR 200 meter Farmer’s Carry (53/35#)

25 C2B  OR 40 pull ups

20 Goblet squats (70/53#)  OR 50 Air Squats

100 Double unders  OR 300 single unders

*Choose wisely!! You cannot change once the WOD begins.

Thursday September 27, 2018

Warm up: stretch with bands and roll out!

Skill/Strength: Cleans

Hang squat cleans: 3 sets of:

5-3-1    5-3-1 5-3-1

Go heavier this week but not over 90%

Focus on speed under the bar

Try NOT to power clean to a front squat

Not a complex!

WOD: 3 rounds for time

1 min at each station:

:30 sec rest between stations


Tire flips

DB snatch

Rope climbs

Row for calories

Sit ups

Friday September 28, 2018

Warm up: tabata 4 mins:

Box step ups

High knees

Skill/Strength: “Flight Simulator-ish”


WOD: Partner Relay 18 Min AMRAP

Set up in competition style!

Reps will go as follows: 1,2,3,4...

Box Jump Overs

KBS (70/53#)



Partner A complete 1 BJ, 1 KBS, 1 Burpee, and 1 T2B while,

Partner B completes max Thrusters (95/65#) then,

Partner B completes 2 BJ, 2 KBS, 2 Burpees, and 2 T2B while,

Partner A completes max Thrusters!

And so on…..

Score is last completed round AND total number of thrusters!

Saturday September 29, 2018

“The Chief”

5 rounds

3 min AMRAP

3 power cleans (135/95#)

6 push ups

9 air squats

1 min rest

Pick up where you left off!