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WOD

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Monday, September 5th

Posted on by Justin

James Coyle
Ladder 3

1000m Row
90 Single Unders
80 Air Squats
70 Sit-ups
60 Push-ups
50 Lunges
40 Hang Power Cleans
30 Thrusters
20 Overhead Squats
10 Snatches
Rx – (95/65)

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This Week’s WODs

Posted on by Justin

Monday, September 5th

James Coyle
Ladder 3

1000m Row
90 Single Unders
80 Air Squats
70 Sit-ups
60 Push-ups
50 Lunges
40 Hang Power Cleans
30 Thrusters
20 Overhead Squats
10 Snatches
Rx – (95/65)

Tuesday, September 6th
Rookie Rumble WOD 1
12 minutes to establish 1 rep max of…
1 Power clean + Front Squat + Jerk

4 Rounds
400m run
10 Toes to Bar
10 Shoulder to Overheads (115/80)

Wednesday, September 7th
Back Squat 3RM

3 Rounds
21 Sit-ups
15 Pull-ups
9 Front Squats (135/95)

Thursday, September 8th
Push Press 3

Rookie Rumble WOD 2
In 8 minutes
40 Wallballs Buy in…
Then, AMRAP
8 Push Presses
8 Burpees

Beginner: 14/10 to 10ft/9ft, 75/55
Intermediate: 20/14 to 10ft/9ft, 95/65
Rx+ 30/20 to 10ft/9ft, 135/95

Friday, September 9th
Hex Bar Deadlift 4

Rookie Rumble WOD 3
3 Rounds
15 Box Jumps
15 Deadlifts
15 KB Swings

Beginner: 24/20, 165/95, 45/25, jumps or step ups
Intermediate: 24/20, 205/125, 55/35
Rx+ 30/24, 225/155, 55/35

Saturday, September 10th
Thruster 3

Partner WOD
1000m Row
50 Thrusters
50 Front Squats
50 Push Presses
1000m Row
- use 50%
- divide work anyhow

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Saturday, September 3rd

Posted on by Justin

Front Squat 5

AMRAP in 12
5 Toes to Bar
7 Front Squats (95/65)
9 Box Jumps

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Friday, September 2nd

Posted on by Justin

Split Jerk 1RM

3 Rounds, for max reps
:60 sec Calorie Row / :30 rest
:60 sec Push Press (95/65) / :30 rest
:60 sec Pull-ups / :30 rest

Extra Credit Work:
Endurance / Oly/Strength / Skill Development:
3 Rounds
400m Run
10 HSPUs
50 Double Unders

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Thursday, September 1st

Posted on by Justin

Power Snatch OTM 6×3 @ 65-75%
- rest 5 minutes
Power Clean OTM 6×3 @ 65-75%

5 Rounds
15 Wallballs
15 KB Swings
- Rx+ all unbroken sets

Extra Credit Work:
Endurance:
15 minutes of running in your neighborhood
Jog a block
Run a block
Walk a block
repeat

Skill Development:
OTM 10×3
Muscle-ups or Ring Dips

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Wednesday, August 31st

Posted on by Justin

Back Squat 4×2 @ 75-80%
1 x Max Reps
(5lbs more than last week)

AMRAP in 10
5 Front Squats(135/95)
10 Sit-ups
200m Run
- Rx+ (185/125)

Extra Credit Work:
Endurance:
Air Bike:
10 minutes for Calories

Oly/Strength:
Overhead Squat 3

Skill Development:
5 Rounds
10 Pistols
10 GHD Sit-ups

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Tuesday, August 30th

Posted on by Justin

Shoulder Press 3RM

5 Rounds
5 Pull-ups
10 DB Push Presses
5 Pull-ups
10 Burpees

Rx+
5 Rounds
1 Rope Climb
10 DB Push Presses
1 Muscle-up
10 Burpees

Extra Credit Work:
Endurance:
Row
OTM 10 x 200m

Oly/Strength:
Hang Snatch
OTM 10 x 1 @ 60-80%

Skill Development:
HSPU Practice

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Monday, August 29th

Posted on by Justin

Deadlift 3RM
- Pause & re-set between reps
- stop immediately if technique breaks down

3 Rounds
10 Deadlifts
15 Box Jumps
400m Run
- use 60% of 3RM, up to (245/165)

Extra Credit Work:
Endurance:
Air Bike
5×20 cal sprints
-1 min rest between intervals

Oly/Strength:
Good Morning 5×10
- moderately heavy

Skill Development:
3×15 GHD Sit-ups
- slow/strict

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This Week’s WODs

Posted on by Justin

Monday, August 29th
Deadlift 3RM
- Pause & re-set between reps
- stop immediately if technique breaks down

3 Rounds
10 Deadlifts
15 Box Jumps
400m Run
- use 60% of 3RM, up to (245/165)

Tuesday, August 30th
Shoulder Press 3RM

5 Rounds
5 Pull-ups
10 DB Push Presses
5 Pull-ups
10 Burpees

Rx+
5 Rounds
1 Rope Climb
10 DB Push Presses
1 Muscle-up
10 Burpees

Wednesday, August 31st
Back Squat 4×2 @ 75-80%
1 x Max Reps
(5lbs more than last week)

AMRAP in 10
5 Front Squats(135/95)
10 Sit-ups
200m Run
- Rx+ (185/125)

Thursday, September 1st
Power Snatch OTM 6×3 @ 65-75%
- rest 5 minutes
Power Clean OTM 6×3 @ 65-75%

5 Rounds
15 Wallballs
15 KB Swings
- Rx+ all unbroken sets

Friday, September 2nd
Split Jerk 1RM

3 Rounds, for max reps
:60 sec Calorie Row / :30 rest
:60 sec Push Press (95/65) / :30 rest
:60 sec Pull-ups / :30 rest

Saturday, September 3rd
Front Squat 5

AMRAP in 12
5 Toes to Bar
7 Front Squats (95/65)
9 Box Jumps

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Friday, August 26th

Posted on by Justin

Power Clean & Jerk 1

3 Rounds
10 Power Clean & Jerks (135/95)
400m Run

Extra Credit Work:
Endurance:
Air Bike
OTM 10
10 Cal Sprint

Oly/Strength:
Hang Snatch
OTM 8×1 @ 60-80% of Snatch 1RM

Skill Development:
Handstand Walk practice

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