Week at a Glance:
September 18-September 26

Sneak peek for the week...all details on additional LEVELS, Accessory/Stretching Cash-Outs....visit our WOD blog page HERE

Saturday Sept 18, 2021

Partner WOD!

 

- LEVEL 3 -
AMRAP 18:00
80/55 Calorie Bike
60 Push-ups 
40 Pull-ups
20 Box Jumps (24/20")

- With a partner. Partners alternate work and rest.

*Individual option will also be available

Sunday Sept 19, 2021

- LEVEL 3-
For Time:
800m Run
40 Wall Balls (20/14#) (10/9-ft.)
400m Weighted Run (20/14#)
20 Wall Balls 
400m Weighted Run
20 Wall Balls 
800m Run
40 Wall Balls 

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Strength/Skill/Stamina WOD

Sunday Class Time: 1:30-2:30pm

(This is a coached class..book in App)

-Strength-

4 sets for load:

10 weighted strict Pull-ups

Rest 1:30 between sets

-Stamina-

EMOM: 12:00

12 box facing burpees

Monday Sept 20, 2021

Pre-Work:
On a 12:00 Clock For Load:
1 Snatch Pull + 1 Hang Power Snatch

- LEVEL 3 -
3 Rounds For Time:
15/11 Calorie Bike
12 Power Snatches (95/65#)
9 Burpees

Tuesday Sept 21, 2021

Skill Pre-Work:
EMOM 12:00
Minute 1 | 5 Box Step-offs
Minute 2 | 5 Box Jumps For Height
Minute 3 | 5 Box Jumps From Seated

- LEVEL 3 - 
3 Rounds For Time:
25 DB Push Jerks (50/35#)
50 Double Unders
25 Weighted Step-ups (24/20")
50 Double Unders

Wednesday Sept 22, 2021

- LEVEL 3 -
3 Rounds For Time:
1000m Run
50 Sit-ups
25 Deadlifts (185/125#)


Rest 2:00 between rounds
Time Cap = 30:00

Thursday Sept 23, 2021

Heavy Day - Backsquats

Skill Pre-Work:
On a 8:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats

- LEVEL 3 -
9 Sets For Load:
Back Squat 
10-5-3-1-1-1-3-5-10

 

Friday Sept 24, 2021

- LEVEL 3 -
For Time:
30 Strict Muscle-ups

Post Skill Work:

Accumulate:
50 Hanging Leg Raises on Rings


- Every break perform 10 DB hang muscle cleans

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Strength/Skill/Stamina WOD

Friday Class Time: 6:30-7:30pm

(This is a coached class..book in App)

-Stamina-

3 Rounds For Distance:
:30 Row Slow
2:00 Row Fast
1:00 Row Slow
:30 Row Fast
- Rest 3:00 between rounds

 

and/or

-Strength-

5 Sets For Load:
1 Strict Press (70%)

...then

1 Set For Reps:
1:00 Max Unbroken Strict Press (75%)

Saturday Sept 25, 2021

Partner WOD!

 

- LEVEL 3 -


2 Rounds For Time:
100/80 Calorie Row
50 Handstand Push-ups

- One partner works while one rests
 

*Individual option will also be available

Sunday Sept 26, 2021

Pre-Work:
On a 10:00 Clock:
Build up to a heavy hang power clean + 2 lunges

- LEVEL 3-
For Time:
100m Run
100 Lateral Hops Over Barbell 
100m Run
30 Hang Power Cleans (135/95#)
100m Run
3:00 Plank Hold
100m Run
30 Front Rack Lunges (135/95#)
100m Run
100m KB Farmer Carry (70/53#)
100m Run

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Strength/Skill/Stamina WOD

Sunday Class Time: 1:30-2:30pm

(This is a coached class..book in App)

-Skill-

3 Sets:
1:00 Pike Hold
- Rest 1:00
:30 Wall Facing Handstand Hold

...then 

Accumulate:
100 Shoulder Taps in Plank

-Stamina-

3 Sets:
50 Unbroken Wall Balls
- Rest as needed between sets