Category: Uncategorized
9.11.20
9.11 Memorial WOD
Going to switch up today’s workout. 9.11 is an important date for our country, one we should take time to remember and reflect. In honor of that, we’ll make sure to remember on the 19th anniversary and have the following workout (same warm up structure as usual).
FOR TIME:
2001m Row or Ski
11 Burpees
11 C2B Pull Ups
11 Heavy KBS
11 Deck Rolls
11 DB Thrusters (55/35)
11 T2B
11 DB Push Press (55/35)
11 Push Ups on DB
11 Box Jumps/step ups
2001m Row or Ski
9.8-9-11
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Workout 1 –
Box Squats – 5×5 – 3×3
Body Rows w/ 1s Pause – 3×10
OHS – 3×10
Strict Pulls Ups – 3×ME
CONDITIONING:
15m RIDE/ROW/SKI for total Cals
Workout 2 –
40m EMOM –
0 – 9 –
12 Cal Bike
12 Thrusters (35/25 Bumb Bells)
10 – 19 –
12 Cal Ski
10 Renegade Row + push ups (35/25)
20-29 –
15 Cal Curve
10 G2OH (35/25)
30-39 –
12 Cal Row
10 Sit Up Get Up (DB Load 35/25)
Workout 3 –
2K Ski
2K Row
4k Bike
Complete – break up any way you want:
50 Heavy KBS
50 T2B
50 Wall Ball Shots
Workout 4 –
E5MOM for 8 Rounds
10 Burpees
20 Cal Bike
15 Ab Mat Sit Ups
5 C2B Pull Ups
5 Deck Rolls
– post –
25 Sorunex Roll Outs
Labor Day – 9.7.2020
7:30 start time –
Warm-up – PVC/Foam Roll
Dynamic Warm Up –
Bear Crawl x2
Inchworm x2
Spidey Lunge Walk x2
RDL Walk x2
Partner Chipper – share the work how you want…every 5MOM both partners run 200m
150 Wall Balls
125 KBS
100 Cal Row
75 Box Step Ups
50 Pull Ups
25 Burpees
-Post-
Stretch
8.31-9-4
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Workout 1 –
Dead Lift – 5 – 5 – 5 – 3 – 3 – 3
Dips – 3×10
DB Arnold Press – 3×10
DB Step Back Lunges – 3×5 ea leg
CONDITIONING:
15m RIDE/ROW/SKI for total Cals
Workout 2 –
40m EMOM –
0 – 9 –
12 Cal Bike
15 G2OH (35/25)
10 – 19 –
12 Cal Ski
12 T2B
20-29 –
15 Cal Curve
10 Plate Squat w/ press (35/25)
30-39 –
12 Cal Row
10 Sit Up Get Up (35/25)
Workout 3 –
The Gauntlet
30m AMRAP of:
1000m Row
50 Thrusters (45/35)
30 Pull Ups
then: 10 Rounds of:
3 Snatches (135/115/95/65)
15 Wall Ball Shots (20/14)
Then: CINDY
5 Pull Ups
10 Push Ups
15 Air Squats
*your score is the number of rounds of CINDY you complete
Workout 4 –
2K Ski
2K Row
4k Bike
Complete – break up any way you want:
50 T2B
50 Body Rows
50 Box Step Overs
Workout 5 –
4 Rounds –
400m Run
Sled Drive Down and Back
25 Calorie Bike Ride
15 Ab Mat Sit Ups
10 HR Push Ups
5 Deck Rolls
– post –
Tabata Flutter kicks
8.24-8.28
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Workout 1 –
Box Squat – 5 – 5 – 5 – 3 – 3 – 3
Body Rows – 3×10 w/ 1s pause at the top
OHS – 3×5
GHD Back Extension – 3×8
CONDITIONING:
15m RIDE/ROW/SKI for total Cals
Workout 2 –
40m EMOM –
0 – 9 –
12 Cal Bike
10 Burpees
10 – 19 –
12 Cal Ski
12 T2B
20-29 –
15 Cal Curve
10 Plate Squat w/ press
30-39 –
12 Cal Row
15 KBS
Workout 3 –
30m Row For Distance*
*E3MOM perform 7 burpees
– or –
30m Ride for Distance*
*E3MOM perform 12 pull Ups
– or –
30m Ski for Distance*
*E3MOM perform 12 Box Step Overs
Workout 4 –
4 Rounds –
400m Run
Sled Drive Down and Back
25 Calorie Bike Ride
10 SA KBS – 10ea side
10 HR Push Ups
– post –
Tabata Flutter kicks
Workout 5 –
30m AMRAP
200m Farmer’s carry
21 Ab Mat Sit Up
15 Dbl Leg Lifs
9 G2OH (45/35)
50 Dbl Unders (sub 20 cals on ski/bike/row)
POST:
Wall Sits – 60s on 30s off for 9m.
8.17 – 8.21
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Workout 1 –
Dead Lift – 5 – 5 – 5 – 3 – 3 – 2
Weighted Lunge (DB) – 3×10 ea leg
DB Arnold Press – 3×8
Sorinex Hamstring Pikes – 3×8-10
CONDITIONING:
15m RIDE/ROW/SKI for total Cals
Workout 2 –
30m EMOM –
0 – 9 –
12 Cal Bike
12 Push Ups
10 – 19 –
12 Cal Ski
12 T2B
20-29 –
15 Cal Curve
12 Ball Slams
Workout 3 –
30m Row For Distance*
*E3MOM perform 7 burpees
– or –
30m Ride for Distance*
*E3MOM perform 12 pull Ups
– or –
30m Ski for Distance*
*E3MOM perform 12 Box Step Overs
Workout 4 –
5 Rounds –
200m Run
Sled Drive Down and Back
25 Double Unders
10 KBS
– post –
6-45-90
Workout 5 –
E3MOM for 3 Rounds:
250m Ski + 5 Burpees
*small rest, then:
5 Rounds for time:
400m run/1k Bike/500m Ski
12 Pull Ups
12 KBS
12 OHS (PVC/45/65/95/135)
8.10-8.14
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Workout 1 –
Box Squats – 8 – 5 – 5 – 3 – 3
Overhead Squats – 3 x 6
Sorinex Hamstring Tucks – 3×8-10
Sorinex Hamstring Pikes – 3×8-10
CONDITIONING:
15m RIDE/ROW/SKI for total Cals
Workout 2 –
40m EMOM –
1 – 15 Cal Curve
2 – 12 G2OH
3 – 10 Cal Ski
4 – 10 Burpees
5 – 12 Cal Bike
6 – 15 KBS
7 – 15 Ab Mat Sit Ups
8 – 10 Pull Ups
Workout 3 –
30m Row For Distance*
*E3MOM perform 7 burpees
– or –
30m Ride for Distance*
*E3MOM perform 12 pull Ups
– or –
30m Ski for Distance*
*E3MOM perform 12 Box Step Overs
Workout 4 –
5 Rounds –
200m Farmer’s Carry
21 Cal Bike
15 HR Push Ups
9 Sorinex Roll Outs
– then –
Sled Drive – 3 way for 9m
Workout 5 –
2 Position Clean – Deck and Hang – 8 sets
Clean Pulls – 3×3
Shoulder Press – 3×8
Renegade Row w/ Push Up – 3×5 each arm
CONDITIONING:
5 Rounds of:
250m Ski
12 T2B
12 Ab Mat Sit Ups
8.3 – 8.7
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Workout 1 –
Dead Lift – 5 – 5 – 5 – 5 – 3 – 3
Body Rows – 3 x 10-12
Sorinex Tuck + Pike – 3 x 8-10
Green Band Good Mornings – 3×10
CONDITIONING:
15m RIDE/ROW/SKI for total Cals
Workout 2 –
40m EMOM –
1 – 15 Cal Curve
2 – 12 Ball Slams
3 – 10 Cal Ski
4 – 12 box step overs
5 – 12 Cal Bike
6 – 7 SA KB Snatches (per arm)
7 – 15 Ab Mat Sit Ups
8 – 10 Goblet Squats
Workout 3 –
30m Row For Distance*
*E3MOM perform 7 burpees
– or –
30m Ride for Distance*
*E3MOM perform 12 pull Ups
– or –
30m Ski for Distance*
*E3MOM perform 12 Box Step Overs
Workout 4 –
5 Rounds –
500m Row
21 T2B
15 HR Push Ups
9 Deck Rolls
– then –
Farmers Carry – 400m total
Workout 5 –
Bulgarian Split Squat – 3 x 8 each leg (DB Load)
Front Squat – 3 x 5
Green Band Good Morning – 2 x 10 (do in between FS sets)
CONDITIONING:
3 Rounds of:
400m Run
12 T2B
12 Push Ups
7.27 – 7.31
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Workout 1 –
Box Squat – 5 – 5 – 5 – 3 – 3 – 3
OHS – 3 x 6
Sorinex Roll Out – 3 x 8-10
CONDITIONING:
15m RIDE/ROW/SKI for total Cals
Workout 2 –
35m AMRAP:
25 Cal Bike Ride
15 Ball Slams
10 Double Leg Lifts
5 Pull Ups
Workout 3 –
30m Row For Distance*
*E3MOM perform 7 burpees
– or –
30m Ride for Distance*
*E3MOM perform 12 pull Ups
– OR –
30m SKI for distance
*E3MOM perform 12 Box Step Overs
Workout 4 –
5 Rounds –
Sled Drive Down and Back
50 Double Unders
15 KBS
5 Burpees
– then –
Farmers Carry – 400m total
Workout 5 –
DB Bench Press – 3×8
DB Standing Shoulder Press – 3×8
DB Load RDL – both legs/both arms – 3×8
DB Hammer Curls – 3×10
CONDITIONING:
3 Rounds of:
25 Cal Curve Run
12 T2B
10 Plate Squat Press
8 G2OH
Bar GYM 