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Monday, Oct. 4, 2021

EMOTM 8 minutes

  • 3 Squat or Deadlift. Increase weight each set to finish ~80% from previous weeks 1 RM.

Then

4 Rounds:

  • 8 Toes-to-Bar
  • 16 Dumbbell Lunge Steps (L=1, R=2)
  • 32 Double-Unders

 

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Saturday wod

Partner 1 works on squats and push ups while partner 2 runs 200m, switch until both exercises are complete then move to next couplet. . .

50-40-30-20-10 Air Squats

45-35-25-15-5 Push-Ups

40-32-24-16-8 alternating Dumbbell Snatches

36-28-20-12-4 DB bench press

30-24-18-12-6 Box Jumps

27-21-15-9-3 Pull-Ups

20-16-12-8-4 Burpee

Hang Squat Clean

18-14-10-6-2 bear crawl with dumbells from hsc (each movement of dumbell=1 rep)

10-8-6-4-2 Handstand Push-Ups

9-7-5-3-1 Pistols (L=1,R=1)

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Tuesday, Sept. 21, 2021

4 Individually timed sets:

  • 10 Squat using 50-60% of last weeks 1RM.
  • Rest one minute between sets.

Then:

3 Rounds:

  • 15 Calorie Row
  • 12 Wallball Sit-Ups
  • 9 Burpees.

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Saturday wod

Card game:

Hearts: OH dumb bell sit ups

Spades: BP

Clubs: row for calories

Diamonds: Slam ball

Red: leap frog 400m run

Black: 10 wall walks

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Monday, Sept. 13, 2021

15 minutes:

  • Work up to a heavy single using weighted squat of choice.

Then:

4 Rounds:

  • 25 Double-Unders
  • 15 GHD Sit-Ups
  • 10 Good Mornings

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Monday, Sept. 6, 2021

Partner WOD

4 Rounds:

  • 21 / 14 / 7 Row for calories
  • 15 / 10 / 5 Box Jumps
  • 9 / 6 / 3 Deadlift

Partners can work at the same time, but all repetitions of the triple must be completed before moving on to the next triplet. I.E. 21 Calories, 15 Box Jumps and 9 Deadlift must be completed before moving on to 14/10/6.

OR

Individual

2 Rounds:

  • 21 / 14 / 7 Row for calories
  • 15 / 10 / 5 Box Jumps
  • 9 / 6 / 3 Deadlift

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Saturday wod

Partner up 1 partner will run while partner 2 works on other exercise, switch. After both partners have run, you can work together to complete the required reps.

100m run

50 burpees

200m run

100 push ups

300m run

150 lunges

400m run

200 squats

300m run

150lunges

200m run

100 push ups

100m run

50 burpees

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SATURDAY WOD

For Time (with a Partner)

2,000 meter Row

50 Clean-and-Jerks

2,000 meter Row

100 Burpees

2,000 meter Row

150 Wall Ball

Split the work as necessary.

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Saturday WOD

Partner up:

Partner 1 will work on AMRAP, Partner 2 will row 300m and switch

10 box jump overs 24″

10 tire flips

20 bench press

20 double unders

30 jumping jacks

30 flutter kicks

20 mountain climbers

20 z press

10 KB swings

10 pull ups

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