Thursday, September 26 2019 

WOD: Complete 5 RDS of (35 min cap):

10 Back Rack Lunges (Heavy as possible) 

30 Russian KB Swings 53/35

25/ 20 Cal Bike 

Rest 90 seconds 

*This workout is meant to focus on heavy weight and form – do not rush or power through this. Goal is 4-5 RDS

Wednesday, September 25 2019

Strength: Every 2 minutes for 20 minutes

30 Double-unders

5 Squat Cleans

Rounds 1-3: 5 reps

Rounds 4-7: 3 reps

Rounds 7-10: 1 rep

WOD: AMRAP 12

5 HSPU

10 Alt. DB Snatches 50/35

15 Pull-ups

Tuesday, September 24 2019

Strength: Push Press

Set 1: 65% x 5 reps

Set 2: 75% x 3 reps

Set 3: 85% x 1 rep

Set 4: 100% x 1 rep

Superset with

15-20 Lateral Raises

WOD: 3RFT

10/7 Ring Dips

15 HR Push-ups

20 Box Jump-Overs 24/20

Monday, September 23 2019

Strength: Back Squat

Build to 80% + 20-30lbs x 1 rep

Loading:

Set 1: 65% x 5 reps

Set 2:70 % x 5 reps

Set 3: 75% x 3 reps

Set 4: 80% + x 1 rep

WOD: AMRAP 16

6 Cal Bike or 8 Cal Row

6 Toes to Bar

6 Front Squats 95/65

Round 2: 8 reps of everything

Round 3: 10 reps of everything

Round 4: 12 reps of everything

Round 5: 14 reps of everything

And so on.. add two reps to every round

L3: 75/55

L2: 65/45

L1: 55/35

Saturday, September 21 2019 

Stop by our booth at Apple Fest! 

SWEAT: 35 minutes to get as far as possible..... 

200m Run

70 Double-unders 

200m Run

60 Air Squats 

200m Run

50 Abmat Sit-ups

200m Run

40 American KB Swings 53/35

200m Run

30 Goblet Squats

200m Run

20 Toes to Bar (scale to V-ups)

200m Run

If you finish start from the bottom back up. 

Friday, September 20 2019 

Strength: 3 Rounds 

1 min: Barbell Curls 45/35

1 min: DB Skull Crushers 

1 min: Rest 

Then… AMRAP 6

5 Barbell Sit-ups 

5 Reverse Sit-ups 

WOD: For Time 

100 Front Rack Lunges 95/65

*EMOM 5 Wall Balls. Start with the Wall Balls

Thursday, September 19 2019 

WOD: EMOM 35 (5 Rounds) 

1)12/10 Cal Row 

2)15 Front Squats 75/55

3)12 Burpees

4)12/8 Cal Bike 

5)10 High Pulls 75/55

6)60 Double-unders 

7)Rest 

Wednesday, September 18 2019 

Strength: 4-5 Sets of

Back Rack Lunge x 8 reps per leg 

Superset with…

Romanian Deadlift x 16 reps 

WOD: AMRAP 14

10/7 Cal Bike 

10 Toes to Bar 

8 Deadlifts 

Round 1-2: 155/105

Round 3-4: 185/135

Round 5-6: 225/155

Round 7-8: 275/ 185 

You increase weight every 2 rounds: 

Tuesday, September 17 2019 

Strength: Push Press

Set 1: 65% x 5 reps

Set 2: 75%x 3 reps

Set 3: 85%x Max reps 

WOD: AMRAP 10 

60 Air Squats 

50 Push-ups

40 Alt. DB Snatch 50/35

30 Box Jump-Overs 24/20

20 HSPU

10 Push Jerks 135/95

L3: 115/75

L2: 95/65

L1: 75/55

Monday, September 16 2019 

Strength: Back Squat 

Build to 80% + 10-20lbs x 1 rep

 Superset with:

1 minute plank

WOD: For Time 

800m Row/Run

100 Double-unders 

50 Sit-ups

25 Burpees 

Rest 3 minutes THEN 

Repeat in reverse order:

25 Burpees

 50 Sit-ups 

100 Double-unders 

800m Row/Row

Friday, September 13 2019

Strength: Deadlift

5 Sets of 5 reps

*Climbing

Super set with..

Low Plank x 1 minute

WOD: 0:00-9:00 minutes to get as far as possible…

3-6-9-12-15-18-21-24…

Hang Power Cleans 115/75

Toes to Bar

9:00-15:00

Max Cals of your choice

L3: 95/65

L2: 75/55

L1: 65/45

Thursday, September 12 2019 

Strength: Bench Press

5 Sets of 10 

Superset with

20 Unbroken Russian KB Swings 70/50

WOD: 6RFT

50 Double-unders

7 Power Snatches 75/55

L2: 65/45

L1: 55/35

Wednesday, September 11 2019 

WOD: 9/11 Memorial 

For Time

2001m Row 

11 Box Jumps 24/20 

11 Thrusters 115/75

11 Toes to Bar 

11 Power Cleans 115/75

11 HSPU 

11 KB Swings 53/35

11 HR Push-ups

11 Deadlifts 115/75

11 Push Jerks 115/75

Tuesday, September 10 2019

Strength: Back Squat (20 minutes) 

Build to 80% x 1 rep

Superset with 

Single Leg Deadlifts x 10 reps per side

WOD: 4RFT

400m Run 

30 Air Squats

20 Wall Balls 20/14

Monday, September 9 2019 

Strength: Every 2 minutes for 16 minutes;

10/7 Cal Bike

2 Power Snatches 

Start at 60% and build to 80% over 8 sets

WOD: AMRAP 5

5 Pull-ups

10 Front Squats 115/75

5 Pull-ups

10 Push Press 

Rest 1 minute, repeat for 3 sets

Saturday, September 7 2019

SWEAT: In Teams of 2;

0:00-15:00

42-30-18

Deadlifts 225/155

Burpees over the Bar

15:00-23:00

Pick One:

1) 100/70 Cal Bike

2) 2,000m Row/ Ski

23:00-36:00

4 Rounds

40 Goblet Squats

30 American Swings 53/35

20 Toes to Bar

Friday, September 6 2019 

Strength: Bench Press 

5 Sets of 15 reps

Superset with Renegade Rows x 10 reps per side 

WOD: AMRAP 15

5 HSPU

10 HR Push-Ups

15 Box Jumps 24/20

Thursday, September 5 2019 

Team style 

WOD: 2 Rounds: 

EMOM 4

15/12 Cal Row 

Into..

EMOM 4

10 Hang Power Cleans 135/95 

Into.. 

EMOM 4

10 Toes to Bar 

Into..

EMOM 4

10 Deadlifts 225/155 

Wednesday,September 4 2019 

Strength: EMOM 16

Odd: 5 Jerks (off the ground) 

Even: Pulling of your choice

1)3-5 Muslce-ups 

2)5-10 Strict Pull-ups 

3)5 Weighted Pull-ups

4)10-15 Kipping Pull-ups 

WOD: 15 Minutes to get as far as possible…

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

American KB Swings 53/35

Burpees 

ADV: 70/53

Tuesday, September 3 2019 

Strength: 20 Minutes to complete 4 rounds of; Split Squat with Lateral Lunge superset

4 Sets of 8 reps per leg

Split Squat x 16 reps (8 per side) 

Immediately into..

Lateral Lunges with a DB x 16 reps (8 per leg) 

WOD: AMRAP 13

40 Cal Row, Bike, Ski

50 Wall Balls 20/14

60 OH Walking Lunges 45/35

70 Double-unders