September 17, 2021

Strength:

3 ROUNDS
12 DB STEP UP WITH KNEE PUNCH
10 SINGLE LEG GLUTE BRIDGE
30 SEC KB FRONT RACK HOLD

WOD:

50 T2B
1K RUN
70 WB
100 DU

September 16, 2021

Strength:

NO STRENGTH

WOD:

18 MIN EMOM
ODD: MAX CAL ROW
EVEN: 15 RUSSIAN KB SWINGS

September 15, 2021

Strength:

NO STRENGTH

WOD:

3 BAR MU
14 SQUAT CLEANS (115/75)
3 BAR MU
12 SQUAT CLEANS (135/95)
3 BAR MU
10 SQUAT CLEANS (155/105)
3 BAR MU
8 SQUAT CLEANS (185/125)
3 BAR MU
6 SQUAT CLEANS (205/145)
3 BAR MU
4 SQUAT CLEANS (225/155)

September 14, 2021

Strength:

4 ROUNDS
1 LAP SINGLE ARM FARMERS CARRY (EARCH ARM)
16 KB LATERAL LUNGES
25 MED BALL RUSSIAN TWISTS 

WOD:

20 MIN AMRAP:
16 SINGLE ARM KB FRONT RACK BACKWARD LUNGE RETURN
10 HSPU
400M RUN 

September 13, 2021

Strength:

NO STRENGTH

WOD:

TEN RINGS
MINS 0-5:
ISABEL (135/95)

MINS 5-13:
50 BAR FACING BURPEES

MINS 13-18:
800M RUN

MINS 18-25:
50 BOX JUMP OVERS 

September 10, 2021

Strength:

4 X 8 SPLIT JERK STNACE FRONT RACK SINGLE ARM PRESS
*Rest 90 sec between sets

WOD:

NANCY
5 ROUNDS
400M RUN
15 OHS (95/65)

September 9, 2021

Strength:

15 MIN EMOM
BUILD TO A HEAVY DEADLIFT

WOD:

16 MIN EMOM
ODD: 18/15 CAL ROW
EVEN: 15 WALLBALLS (20/14)

September 8, 2021

Strength:

15 MIN EMOM
BUILD TO A HEAVY SPLIT JERK

WOD:

400M RUN
40 PISTOLS
30 POWER CLEANS (135/95)
20 HSPU
10 MU
5 ROPE CLIMBS

September 7, 2021

Strength:

15 MIN EMOM
BUILD TO A HEAVY FRONT SQUAT

WOD:

15 MIN AMRAP:
10 BURPEES
25 DU
100M RUN

 

September 6, 2021

Strength:

NO STRENGTH

WOD:

THE 13

5 ROUNDS
13 WB (30/20/14)
13 HR PUSH UPS
13 KBS (1.5/1)
13 PULL UPS
13 AIR SQUATS
13 MTN CLIMBERS
13 PRISONERS SQUATS
13 DIPS
13 BOX JUMPS
13 PUSH PRESS (empty barbell)
13 CHIN UPS
13 SIT UPS
13 BURPEES