WOD: 9.9.19

Strength

Push Press (3-3-3-3-3)

3-3-3-3-3
Push Press*

*Build to 3RM Push Press.

W.O.D.

FIT: Metcon (3 Rounds for reps)

3 SETS
2:00 Max Cal Row
1:00 Max Plank Hold
1:00 Max Push Press (75/55)

-1:00 Rest b/t Sets-Score is combined reps for both cals and push press.

PERF: Metcon (3 Rounds for reps)

3 SETS
2:00 Max Cal Bike
1:00 Max Plank Hold
1:00 Max Push Press (115/75)

-1:00 Rest b/t Sets-Score is combined reps for both cals and push press.

WOD: 9.8.19

W.O.D.

FIT: Metcon (Time)

FOR TIME*
27-21-15-9
Power Snatch (65/45)
Box Jumps (24/20)

*400m run after every full set.

PERF: Metcon (Time)

FOR TIME*
27-21-15-9
Power Snatch (95/65)
Box Jumps (24/20)

*400m run after every full set.

WOD: 9.7.19

Partner Strength

Bench Press (1×3)

I. ON A 12:00 RUNNING CLOCK…
Establish 3-Rep Bench Press for Each Athlete*

*Athletes can record individual 3-Rep. But “Score” for team is the combined total.

-Rest 5:00 before Part 2-

Partner WorkoutMetcon (AMRAP – Reps)

IN TEAMS OF 3…

II. ON A 12:00 RUNNING CLOCK…
Max Rounds of Cindy + Max Cals on Rower*

1 Round of Cindy is…
5 Push-ups
10 Pull-ups
15 Air Squats

*Two athletes work at a time, while one rests. Rotate as needed. Score is the number of rounds completed in Cindy + number of Cals on the Rower to the nearest set of 10. For example…30 Cals = 3, 70 Cals = 7, 110 Cals = 11. No credit for partially completed sets of 10 or partial rounds of Cindy. For example…29 Cals = 2, 71 Cals = 7, 115 Cals = 11.

Part II comes after 5:00 Rest!

WOD: 9.6.19

W.O.D.Metcon (Time)

FOR TIME
ON A 15:00 RUNNING CLOCK, Parts 1 & 2…

I. FOR TIME
21-15-9
Thruster 95/65
Cal Row
Burpee Over Rower

-12:00 Hard Cap on Part I-

Optional Finisher

Clean and Jerk (1×1)

IN THE REMAINING TIME…
1RM Clean & Jerk

-15:00 Hard Cap on Entire Workout-

*If athletes finish Part I in under 12:00, they can move to Part II early. If the workout is not finished before 12:00, the athlete must stop Part I at 12:00 and move to Part II.

WOD: 9.5.19

Strength

Clean and Jerk (1×1)

ON A 20:00 RUNNING CLOCK…
Build to 1RM Clean & Jerk

*Power or Squat, Athlete Choice

W.O.D. Grace

For Time:  
30 Clean and Jerks, 135# / 95#

WOD: 9.4.19

W.O.D.

FIT: Metcon (Time)

FOR TIME
1000m Row
800m Run
40 Double Unders
40 Single DB Step-Ups (35/25)|(20/16)
500m Row
400m Run
20 Double Unders
20 Single DB Step-Ups (35/25)|(20/16)

-24:00 Time Cap-

PERF: Metcon (Time)

FOR TIME
1000m Row
800m Run
80 Double Unders
40 Single DB Step-Ups (50/35)||(24/20)
500m Row
400m Run
40 Double Unders
20 Single DB Step-Ups (50/35)|(24/20)

-24:00 Time Cap-

WOD:9.3.19

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES
20/15 Cal Row
20 V-ups
Strict Gymnastics Pull*

*Athletes have the choice for the strict pull…
1-3 Strict Muscle-Ups
5-10 Strict Pull-Ups
7-15 Strict Ring Rows

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES
20/15 Cal Bike
20 GHD Sit-ups
Strict Gymnastics Pull*

*Athletes have the choice for the strict pull…
1-3 Strict Muscle-Ups
5-10 Strict Pull-Ups
7-15 Strict Ring Rows

WOD: 9.2.19

W.O.D.The Incredible Hulk

(AMRAP – Rounds and Reps)

20-minute AMRAP of:
5 Deadlifts (115/75#)
5 Hang Power Cleans (115/75#)
5 Front Squats (115/75#)
5 Push Press (115/75#)
5 Back Squats (115/75#)

WOD: 9.1.19

W.O.D.”WHISKEY TANGO FOXTROT”

FOR TIME*
Run 2 Miles
60 Back Squats (Bodyweight)
60 American KB Swing (53/35)|(35/26)
60 Hand Release Push-ups

*Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.

-40:00 Hard Cap-

WOD: 8.31.19

Strength

Deadlift (1×3)

ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Deadlift*

*Not 3RM Deadlift…heavy but doable without any major compromise in mechanics! This should be heavier than the weight you choose for the workout. Try to build to this weight in less than 21 total reps.

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES
Row 200m
7 Burpee Over Bar
3 Deadlift (185/135)*

*Every round add (2) More DL. 3-5-7-9 and so on…until the end of the AMRAP.

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES
Row 200m
7 Burpee Over Bar
3 Deadlift (255/175)*

*Every round add (2) More DL. 3-5-7-9 and so on…until the end of the AMRAP.

WOD: 8.30.19

Strength

Metcon (Weight)

EMOM X 14 MINUTES
MIN 1 – 10 DB Floor Press
MIN 2 – :30 HS Hold

Record heaviest weight on the floor press

W.O.D.Metcon (Time)

4 ROUNDS FOR TIME
10 DB Burpees (35/25)
10 DB Box Step Overs (20″)
100m DB Farmers Carry

WOD: 8.29.19

Recovery Workout

Metcon (No Measure)

EMOM x 10 MINUTES
MIN 1 — AMRAP of 3 Up-Downs + 3 KB Swings
MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 — AMRAP of 3 Jump Squats + 3 Sit-ups
MIN 2 — Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow’s WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling amazing.