WOD
Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.
Monday 9/27/21
Oly
Jerks
Push Press
3 x 5
Push Jerk
3 x 5
For Time
5 x Push Jerk 135/95
500m Run
4 x Push Jerk 165/115
400m Run
3 x Push Jerk 195/135
300m Run
2 x Push Jerk 225/155
200m Run
1 x Push Jerk 255/175
100m Run
Sunday 9/26/21
Sunday
EMOM 36
Minute 1:10/7 Calorie Ski
Minute 2:15 x Straight Leg Sit Ups
Minute 3:15/12 Calorie Row
Minute 4:15 x Russian KB Swings 70/53
Minute 5:15/12 Calorie Bike
Minute 6: 20 x Ring Rows
Saturday 9/25/21
Partner Workout
For Time
10 x Rope Climbs
100 x Double Unders
8 x Rope Climbs
100 x Double Unders
6 x Rope Climbs
100 x Double Unders
4 x Rope Climbs
100 x Double Unders
2 x Rope Climbs
* No jumping on rope climbs
One person works on the chipper while the other completes
Part B
20 x Wall Balls
10 x Burpees
Switch once Part B is complete
Introduction Workout
Partner Workout
For Time
20 x Ring Rows
80 x Single Unders
18 x Ring Rows
80 x Single Unders
16 x Ring Rows
80 x Single Unders
14 x Ring Rows
80 x Single Unders
12 x Ring Rows
One person works on the chipper while the other completes
Part B
15 x Ball Slams
5 x Burpees
Switch once Part B is complete
Friday 9/24/21
Build to a heavy complex of:
Deadlift + Hang Power Clean + Jerk
Then
20 Rounds For Time
3 x Deadlifts 80%
2 x Hang Power Clean
1 x Jerk
Row 10/7 Calories
Thursday 9/23/21
“Nate”
AMRAP 20
2 Muscle-ups
4 Handstand Push-ups
70/53 KB Swings
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker
Wednesday 9/22/21
Strength
Strict, Push or Bench Press
5 x 3
Or percentage make up
Partner Workout
AMRAP 22
10 x Bench Press 50/35
10 x Renegade Rows
10 x Sumo Deadlift High Pulls
One Partner Works on AMRAP while the other runs 400m
Tuesday 9/21/21
“Hope”
3 Rounds For Total Reps in 17 minutes
1 minute Burpees
1 minute High Hang Power Snatches (65/45 lb)
1 minute Box Jumps (24/20 in)
1 minute Thrusters
1 minute Chest-to-Bar Pull-Ups
1 minute Rest
Sunday 9/19/21
5 Rounds For Time
1 Deadlift (455/320 lb)
2 Strict Muscle-Ups
3 Power Cleans 225/145
4 Strict Deficit Handstand Push Ups
Friday 9/17/21
Gymnastics
Ring Dip Practice
Jump Rope Practice
For Time
100 x Double Unders
200m Run
80 x Hand Release Push Ups
400m Run
60 x DB Deadlifts 50/35
200m Run
40 x Ring Dips
400m Run
20 x Devils Press
200m Run
Thursday 9/16/21
Oly
3 x 1
Clean and Jerk
AMRAP 6
6 x Clean and Jerk 60%
12 x T2B
Rest 1 Minute
AMRAP 5
5 x Clean and Jerk 70%
10 x Pull Ups
Rest 1 Minute
AMRAP 4
4 x Clean and Jerk 80%
8 x C2B
Rest 1 Minute
AMRAP 3
3 x Clean and Jerk 85%
6 x Bar Muscle Ups