Sunday, 10-2 WOD

5RFT:
-15 Deadlift, 95/65lb
-15 Russian Twists, 20/14lb
-10 Overhead Squats, 95/65lb
-10 Push Press, 95/65lb
Modify: less wt
Scaled: 2-3RFT
Competition: 115/80lb
Endurance: Run 1 Mile at end and post total time., no cap

Time Cap: 25 Min.

Saturday, 10-1 WOD

2RFT:
-50 Walking Lunges
-40 Dumbbell Power Snatches, 40/25lb (20 on each arm)
-30 Handstand Push Ups
-20 Burpees
-10 Turkish Get Ups, 40/25lb Dumbbells (5 on each arm)
Modify: less wt, Mod HSPU
Scaled: 1RFT
Competition: 50/35lb, Strict HSPU
Endurance: 3RFT, no cap

Time Cap: 30 Min.

Friday, 9-30 WOD

Technique:
-20 Min. to Max Clean and Jerk
WOD:
4 Rounds For Total Reps:
-Row 1 Min for Cal.
-1 Min GHD Sit Ups
-1 Min Thrusters with 75/55lb
-Rest 1 Min.
Modify: less wt, ab mat
Scale: 2-3 Rounds
Competition: 115/80lb
Rx+: 95/65lb

Endurance: Ab Mat, Thruster 45/35lb, 7 Rounds

Thursday, 9-29 WOD "Lynne"

“Lynne”
5RF Max Reps of:
-Body wt. Bench Press
-Pull Ups
*Rest as needed between sets and movements
Modify: less wt, banded
Scaled: 3 Rounds

Endurance: Row 500m immediately after each set of Pull Ups, 1 Min Rest between each movement. 

Wednesday, 9-28 WOD

WOD:
4RFT:
-Run 800m
-25 Wall Ball
-50 Double Unders
Modify: less wt, Single Unders x 3
Scaled: 2RFT
Competition: 30/20lb
50+: 16/10lb, ladies to 9’
Endurance: 5RFT, no cap

Time Cap: 35 Min.

Tuesday, 9-27 WOD

Technique:
-20 Min. to Max Snatch
WOD:
4RFT:
-2 Rope Climb
-20 Box Jump
-20 KB Swings, 53/35lb
Modify: less wt, less ht, up/downs on rope x 2
Scaled: 2RFT
Competition: 30/24”, 70/53lb, Legless
50+: 20/18” step ups ok, 35/25lb
Endurance: 800m Run with every round, no cap

Time Cap: 20 Min.

Sunday, 9-25 WOD

WOD:
For TIme:
21-15-9
-Power Cleans, 135/95lb
-Front Squat, 135/95lb
-Jerks (shoulder to overhead), 135/95lb
*3 Burpees EMOM
40+: 115/80lb
50+: 95/65lb
Competition: 165/110lb
Modify: less wt
Scaled: 12-9-6
Endurance: 30-20-10, no cap

Time Cap: 35 Min.

Saturday, 9-24 WOD

Strength:
Back Squat for wt,
3-3-3-3-3
WOD: 
4RFT:
-7 Ring Dips
-14 Pull Ups
-21 Sit Ups
-28 Air Squats
Competition: Chest to Bar
50+: Red Band
Modify: Banded
Scaled: 2-3RFT
Endurance: 6RFT, no cap

Time Cap: 20 Min.

Friday, 9-23 WOD

WOD:
For Time:
-Row 1500m
     Then do 3 Rounds of:
     -15 Thrusters, 95/65lb
     -15 Burpees
Competition: 115/80lb
50+: 75/55lb
Modify: less wt
Scale: 1/2 Row, and 1-2 Rounds
Endurance: Double Row, and go 4 Rounds, no cap

Time Cap: 25 Min.

Thursday, 9-22 WOD

WOD:
3RFT:
-12 Deadlift, 225/145lb
-24 Handstand Push Ups
-36 Box Jump, 24/20”
Competition: DL 275/185lb, BJ 30/24”
50+: 185/125lb
Modify: less wt, modify hspu, less ht.
Scaled: 1-2RFT
Endurance: 4RFT, no cap

Time Cap: 25 Min.

Wednesday, 9-21 WOD

Technique:
1 Rep Full Clean EMOM
-3 Sets @ 85% of 1RM
-3 Sets @ 90% 
-3 Sets @ 95%
WOD:
10 Min. AMRAP:
-8 Alternating Pistols
-16 KB Swings, 53/35lb
-24 Double Unders
Competition: 70/53lb
50+: 16 air squats, KB 35/25lb
Modify: Air Squats x 2, less wt, single unders x 2
Scaled: 6 Min. AMRAP

Endurance: Add 500m Row to each round and go 25 Min.

Tuesday, 9-20 WOD

Technique: 
1 Rep Split Jerk EMOM
-3 Sets @ 85% of 1RM
-3 Sets @ 90% 
-3 Sets @ 95%
WOD:
5RFT:
-4 Muscle Ups
-15 GHD Sit Ups
-Run 400m
50+: 2 Pull Ups per MU
Modify: Ab Mat, 2 Pull Ups per MU
Scale: 2-3RFT
Endurance: 800s, no cap

Time Cap: 25 Min.

Monday, 9-19 WOD "Karen"

Technique:
1 Rep Full Snatch EMOM
-3 Sets @ 85% of 1RM
-3 Sets @ 90% 
-3 Sets @ 95%
WOD:
“Karen”
For Time:
-150 Wall Ball, 20/14lb
Competition: 30/20lb
50+: 16/10lb, ladies to 9’
Modify: less wt
Scaled: 75 Reps
Endurance: Follow with 10 Rounds of 200m Run- Leave every 90 Sec.


Sunday, 9-18 WOD

WOD:
4RFT:
-9 Toes To Bar
-12 Sumo Deadlift High Pull, 95/65lb
-15 Push Press, 95/65lb
-18 Air Squats
Modify: less wt, knee raises
Scaled: 2-3RFT
Competition: 115/80lb
50+: 75/55lb
Endurance: Add 21 Burpees  and 24 Double Unders to each round, no cap
Time Cap: 20 Min.

Cash Out: Mobility WOD

Saturday, 9-17 WOD "RJ"

“RJ”
5RFT:
-Run 800m
-5 Rope Climb
-50 Push Ups
Modify: Mod Rope climb x 2
Scale: 2-3RFT
Cash Out: Mobility WOD

Friday, 9-16 WOD

Strength:
For Wt. Deadlift (no touch and go)
3-3-3-3-3
WOD:
For Time:
-Row 1000m
-30 Box Jump, 24/20”
-15 Power Clean, 135/95lb
-Row 500m
-30 Box Jump
-15 Power Clean
-Row 1000m
Modify: less wt, less ht
Scaled: Stop after 500m row
40+: 115/80lb
50+: 95/65lb
Competition: 155/105lb
Endurance: Add 800m Run to long rows and 400m run to middle, no cap

Time Cap: 25 Min.

Thursday, 9-15 WOD

WOD:
For Time:
21-15-9
-Pull Ups
-Back Squats, 135/95lb (you may use racks)
-Handstand Push Ups
-GHD Sit Ups
Modify: Banded, alter HSPU, less wt, ab mat
Scale: 12-9-6
Competition: Chest to Bar, 185/125lb, Parellettes
Endurance: 27-21-15-9, no cap
Time Cap: 25 Min.

Cash Out: Mobility WOD

Wednesday, 9-14 WOD "Isabel"

Technique:
1 Rep Full Clean EMOM
-3 Sets @ 80% of 1RM
-3 Sets @ 85%
-3 Sets @ 90%
WOD:
“Isabel”
-30 Snatch (Power of Squat), 135/95lb
For Time
40+: 115/80lb
50+: 95/65lb
Modify: less wt

Endurance: Follow with 1500m Row and 1 Mile Run

Tuesday, 9-13 WOD

Technique:
1 Rep Split Jerk EMOM
-3 Sets @ 80% of 1RM
-3 Sets @ 85%
-3 Sets @ 90%
WOD:
For Time:
-20 Thrusters, 115/80lb
-30 Double Unders
-15 Thrusters
-60 Double Unders
-10 Thrusters
-90 Double Unders
Modify: less wt, single unders x 3
Scale: 1/2 of all
40+: 95/65lb
50+: 75/55lb
Competition: 135/95lb
Endurance: Run 800m after each set of Double Unders, no cap

Time Cap: 20 Min.

Monday, 9-12 WOD

Technique:
1 Rep Full Snatch EMOM
-3 Sets @ 80% of 1RM
-3 Sets @ 85%
-3 Sets @ 90%
WOD:
10RFT:
-7 KB Swings, 70/53lb
-7 Burpees
Modify: less wt
Scaled: 6RFT
50+: 53/35lb
Endurance: 20RFT, no cap

Time Cap: 25 Min.

Sunday, 9-11 WOD

WOD:
For Time:
21-15-9
-Overhead Squats, 95/65lb
-Pull Ups
*After each set of Pull Ups, do 30 Back Extensions
Modify: banded, less wt
Scale: 15-12-9, 15 Back Extensions per round
Competition: 115/80lb, Chest to Bar
50+: 75/55lb
Endurance: Run 800m after each set of back extensions, no cap

Time Cap: 20 Min.

Saturday, 9-10 WOD "Encore" Partner WOD

Partner WOD
“Encore”
Alternating EMOM x 12
-12 Power Snatch, 95/65lb, 50+: 75/55lb
-12 Air Squats

-Rest 2 Min

Alternating EMOM x 10
-10 Power Cleans, 135/95lb, 50+: 95/65lb
-10 Push Ups

-Rest 2 Min

Alternating EMOM x 8
-8 Deadlifts, 185/135lb, 50+: 135/95lb
-8 Burpees Over Bar

-Rest 1 Min

300m Row For Time

Your score is your total of 600m Row Time.
Rx is all movements are RX.
Modify: less wt

Scale: 1/2 at each Min. except the row

Friday, 9-9 WOD

Strength:
For Wt.
Front Squat/Back Squat
2/4-2/4-2/4-2/4
WOD:
For Time:
-1000m Row
-40 Thrusters, 95/65lb
-30 GHD Sit Ups
-20 Front Rack Lunges, 95/65lb
-10 Sumo Dead Lift High Pulls, 95/65lb
Modify: less wt, ab mat
Scale: 1/2 of all
Competition: 135/95lb
Rx+: 115/80lb
50+: 75/55lb
Endurance: Double Row, and repeat Row at end, no cap

Time Cap: 18 Min.

Thursday, 9-8 WOD

Technique: 
1 Rep Full Clean EMOM
-3 Sets @ 75% of 1RM
-3 Sets @ 80%
-3 Sets @ 85%
WOD:
15 Min. AMRAP:
-30 Battle Rope
-30 Double Unders
-10 Box Jump, 34/20”
Modify: Smaller rope, or 1 end, single unders x 2, less ht
Scaled: 10 Min. AMRAP
Competition: 30/24”
50+: 20/18”, step ups ok

Endurance: Add 10 Push Press, 75/55lb and 1 Wall Walk and make it a 25 min. AMRAP

Wednesday, 9-7 WOD

Technique:
1 Rep Split Jerk EMOM
-3 Sets @ 75% of 1RM
-3 Sets @ 80%
-3 Sets @ 85%
WOD:
5RFT:
-3 Bar Muscle Ups
-6 Handstand Push Ups
-9 KB Swings, 70/53lb
Modify: Banded/ or Pull Ups 3:1, less wt, Modify HSPU
Scaled: 3RFT
50+: 1 Ab Mat, 53/35lb, Chest to Bar
Endurance: Ad 12 Burpees to each round and go 7RFT, no cap

Time Cap: 18 Min.

Tuesday, 9-6 WOD

Technique:
1 Rep Full Snatch EMOM
-3 Sets @ 75% of 1RM
-3 Sets @ 80@
-3 Sets @ 85%
WOD:
For Time:
-40 Wall Ball, 20/14lb
-Run 1 Mile
-30 Wall Ball
-Run 800m
-20 Wall Ball
-Run 400m
-10 Wall Ball
-Run 200m
Modify: less wt
Scale: Start @ Run 800m
Competition: 30/20lb
50+: 16/10lb, ladies to 9’
Endurance: Repeat 40/mile at end, no cap

Time Cap: 30 Min.