WOD

Tuesday


Strength Push Press 4-4-3-2 (Build to the heavy 2 rep. Make sure to keep track of your 2 rep.)   Conditioning (We plan to test a 1 mile run on Wednesday. Today’s strength is meant to be heavy while the conditioning should be light. Reps for the WOD should be unbroken or close to unbroken.) 3 Rounds for Time 12 Power Cleans 115/85 8 Push Jerks 115/85 8 Burpees Over Bar

Monday


Labor Day 250 Double-Unders 400m Run 150/120 Calorie Row 100/80 Calorie Bike 75 Sit-ups

Friday


Strength Superset Bicep Curls (you choose) 4×8-10 Weighted Plank 4x:45-1:00 (Stick to the same piece of equipment you used as last Friday for the curls. Try and push the weight for the plank if possible. Form permitting) Conditioning 3 Rounds of 12 Hang Power Snatch 75/55 8 Thrusters 75/55 -then- 3 Rounds of 8 Burpees 8 Strict Press 75/55 (Goal is to stay light due to the high volume this week. Lighter weight=move faster)

Thursday


Pre-wod 1 Min Cat Cow 1 Min Knight to Hamstring Stretch each side 1 Min Calf Roll Out each side 1 Min Glute Roll Out each side 1 Min Shoulder Internal Rotation each side 1 Min Pigeon each side   Conditioning Teams of 2 800m Run together -then- 5 Rounds of 2×150’ Farmers Carry 70/53 30-40 Push-ups 40 Walking Lunges -then- 400m Run together

Wednesday


Pre-Wod 1 Min Squat to Stand 1 Min Lower Back Foam Roll each side 1 Minute Hamstring Foam Roll each side 1 Minute Quad Foam Roll each side 1 Minute Glute Foam Roll each side   Strength Build to a max Deadlift (This May not be a PR for most due to the fact that we are lifting heavy again after 6 months off. Do not be discouraged. We are just looking for a new baseline for everyone. Also, do not try to max out more than 2-3 times in t

Tuesday


Strength Bent Over Barbell Rows 8-8-6-6   Conditioning AMRAP 8 5 Push Press 115/85 20 Russian KBS 53/35 Every :30 3 Burpees (starting at 0:00) (Goal is to pace the work and sprint the burpees. Recover back on the work.) (Remember, we have a max deadlift programmed for tomorrow. This is not meant to be a heavy workout. We’d rather see you move lighter weight in this one)

Monday


Mobility Monday/Wednesday/Thursday Going forward, on Monday, Wednesday, and Thursday, we will be adding pre and post WOD mobility and recovery pieces along with our strength and conditioning pieces. These will be in addition to our normal warm-up and will add more in depth mobility work depending on the movements for that day. Mobility and flexibility are a necessary part of healthy body mechanics and we find that leading our athletes through th

Sunday


Endurance 1 Mile Run or 2000m Row -then- 3 Rounds of: 35 Russian Kettlebell Swings 53/35 35 Box Step Ups 24/20 40 SA DB Press 50/35 (20e arm) -then- 1 Mile Run or 2000m Row   9:30 AMRAP 14 200m Run 5 Burpees 25 Double-unders

Friday


Strength Superset: Bicep Curls (you choose DB, BB, etc) 4×10-12 French Press or Ring Dips 4×10-12 / 4×8-12   Conditioning 4 Rounds of: 5 Front Squats 135/95 5 Back Squats 135/95 10 Burpees -directly into- 50 Wallballs 20/14

Thursday


“Crossfit Class” Teams of 2 AMRAP 24 200m Run Together 20 Deadlift 185/135 100m Run Together 32 Suitcase Walking Lunges 50/35   7:30 Sweat Class 6 Rounds of: 10 1.5 Goblet Squats 10 Russian KBS 20 Russian MB Twists -8 minute rest- AMRAP 14 200m Run or 250m Row 20 SA DB Press (10e arm) 20 Jump Lunges (10e leg)

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