Thursday 10/1/20

 WOD

EMOM x 28 MINUTES*
MIN 1 - :50 Cal Row, Bike, or Run
MIN 2 - 2 Wall Walks then DB Slides in Remaining Time (50/35)|(35/25)
MIN 3 - 15 Glute Bridge-Ups then Single DB Goblet Squats in Remaining Time
MIN 4 - Walking Rest w/ Nasal Breathing Only!

Wednesday 9/30/20

 NCMETCON BASELINE II"

I. ON A 20:00 RUNNING CLOCK…
Build to 3RM Back Squat

-Rest as Needed b/t Efforts*-

WOD

AMRAP x 3 MINUTES
Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES
Max Cal Bike

(Score is Reps)

Tuesday 9/29/20

 EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…
Build Sumo DL in Sets of 3-5 Reps & Practice Strict Bar Work*
*Athletes can practice Strict T2B, Strict L-Raises, Strict Knee Raises, or Strict Bar Hang

WOD

5 SETS FOR QUALITY
10 "Library" Sumo Deadlifts (225/155)|(155/105)
1:00 Elbow Plank
15 Strict Knee Raises
-Rest :30 b/t Sets-

Monday 9/28/20

 Strength

ON A 10:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower
(Score is Time + Note Meters Earned)

WOD

AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats

Friday 9/25/20

 “Rosa” Benchmark WOD

5 Rounds for Time

10 HSPU

400m run

Thursday 9/24/20

 WOD

FOR TIME

25 Toes to Bar
25 DB Hang Power Cleans (50/35)|(35/20)
50/40 Cal Bike
50 DB Hang Power Cleans 

50 Toes to Bar
50/40 Cal Bike
25 DB Hang Power Cleans

25 Toes to Bar

FINISHER

"ROX-ABS"
FOR QUALITY
Hollow Flutter Kicks while the "Roxanne" song plays. Perform 1 V-Up every time you hear the word “Roxanne” 

Wednesday 9/23/20

 WOD

EVERY 4:00 x 5 SETS
300m Run
Then in the remaining time... AMRAP of:
12 HR Push-Ups
20 Air Squats*

*Option to perform 12 Alt. Pistol Squats

Tuesday 9/22/20

 Strength

15min running clock

Build to a moderate heavy complex

1 snatch deadlift + 1 hang power snatch + 1 power snatch

WOD

10min AMRAP

6 power snatch (135/95)(95/65)

6 BMU

Monday 9/21/20

 SKILL

3 SETS FOR QUALITY
5 Tempo Overhead Squat (3131) (45/35)|(35/15)
10 Alt. Cossack Squat

WOD

4 SETS FOR QUALITY
10/10 Bulgarian Split Squats (53/35)|(35/26)
1:00 Crossbody Hold (:30 each side)*
10 DBL KB Tempo Front Squats (30X1)
1:00 DBL KB Front Rack Hold

-Rest 1:00 b/t Sets- 

Friday 9.18.20

 WOD

EMOM x 24 MINUTES
Min 1 - 250/200m Row
Min 2 - :50 Ring Dip or Bench Dip
Min 3 - :50 Burpee Box Climb Over (30/24)*

*Both feet need to come to the top of the box before getting to the opposite side

Mobility

FOR RECOVERY
1:00 Doorway Stretch (R)
1:00 Doorway Stretch (L)
1:00 Down Dog
1:00 Seal Pose

Thursday 9.17.20

 WOD

FOR TIME*
21-18-15-12
Hang Clean and Jerks (115/75)|(75/55)
Pull-Ups
*100m Run After Each Full Set.

Finisher

3 SETS
Max Chin-Ups* Into...
Max Bar Dead Hang
-Rest 2:00 b/t Sets-

*End set without coming off the bar and work immediately into the Max Bar Hang

Wednesday 9.16.20

 Strength

EMOM x 12 MINUTES
MIN 1 - Building to Heavy 5-Rep Deadlift*
MIN 2 - 20 Hollow Rocks

*Start moderate and build each round. Goal is to end very close or slightly above workout weight.

WOD

FOR TIME
10-8-6
Deadlifts (315/205)|(225/155)
10-20-30
Burpee to Target*

*Ideally 6" Above Standing Reach

Tuesday 9.15.20

 WOD

5 SETS
1:00 - 14/10 Cal Bike (16/12 Cal Row)
-Rest :30-
1:00 - Max Unbroken Wall Balls (20/14)|(14/10)
-Rest :30-
1:00 - Max DB Up-Down Devil's Press (35/20)|(20/15)

-Rest 1:00 b/t Sets-

Finisher

3-4 SETS
1:00 Elbow Plank
30 Slow Mountain Climbers

-Rest as Needed b/t Sets-

Monday 9.14.20

 Skill

EMOM x 12 MINUTES
MIN 1 - :40 Practice Bar Muscle Up or Knee to Elbow Kip Progression
MIN 2 - :40 Attempt Big Sets of Double or Triple Unders

WOD

AMRAP x 15 MINUTES
35 Double Unders
5 Bar Muscle-Ups
10 Knees 2 Elbow
10 Hand Release Push-Ups

Friday 9/4/20

STRENGTH

BACK SQUAT
1x2 @ 80% (Moderate) 

1x2 @ 85-90% (Mod-Heavy) 

1x2+ @ 95% (Heavy)*

*As many reps as possible w/o failure...no more than 4-6.

WOD

EMOM x 12 MINUTES 

2 Hang Squat Cleans (155/105)|(115/75)
2 Push Jerks

2 Front Squats

*Complex must be completed without dropping the barbell. Rest remainder of each minute. 

Thursday 9/3/20

STRENGTH

STRICT PRESS
1x2 @ 80% (Moderate) 

 1x2 @ 85-90% (Mod-Heavy)

 1x2+ @ 95% (Heavy)*

*As many reps as possible w/o failure...no more than 4-6.

WOD

FOR TIME
75 DB Renegade Rows (50/35)|(35/20)*

*Every time you break (hands off DB or resting in the bottom of the push-up), perform 15 Hollow Rocks and 15 Sit-Ups.

Wednesday 9/2/20

 BENCHMARK WOD 

"HELEN"
3 ROUNDS FOR TIME
400m Run

21 KB Swings (53/35)|(35/25) 

12 Pull-ups

FINISHER

FOR TIME

1 Mile Run