Saturday – 9/21/19

8am Kettlebell
5 rds
Farmers carry heavy KB 100m
Swing through lunge 12 ea
Burpees 12

Finisher
10 hill sprints

9am WOD
The Longest Mile
4 Rounds for Time:
10 Burpees
100 Meter Run
10 Air Squats
100 Meter Run
10 Push-Ups
100 Meter Run
10 Butterfly Sit-Ups
100 Meter Run

10am Olympic Lifting

Friday – 9/20/19

Snatch
Heavy Set of: 1- Snatch + 2-OHS

Back Squat
Waves
3 @85%
2 @90%
3 @85%
1 @95%
1 Heavy Single

Midline:
4 Sets of:
30-second flutter kicks while performing a Pallof Press w/a band

Thursday – 9/19/19

Skill: Muscle-Ups

AMRAP 4
15 Wall Balls 20,14
15 Butterfly Sit-Ups

Rest 2 Min

AMRAP 4
15 AM. KB Swings 53,35
15 Knees to Elbows

Rest 2 Min

AMRAP 4
15 Thrusters 95,65
15 Toes to Bar

Wednesday – 9/18/19

Deadlifts
Heavy Set of: 3 – Deadlifts + 2 RDLs

“Macho Man”
EMOM for as Long as Possible
– 3 Power Cleans (135/95 lb)
– 3 Front Squats (135/95 lb)
– 3 Jerks (135/95 lb)

Tuesday – 9/17/19

WOD
Technique Work: Handstand Push-Ups

Strength
Max Kipping Pull-Ups
3 Max Effort Sets

EMOM 12
3 Hand Stand Push-Ups
3 Toes to Bar

4pm Kettlebell
Double KB
6 rds 7 reps
– Clean
– Press
– Front squat

Monday – 9/16/19

Clean and Jerk
Heavy Set of: 2- Clean + 1-Jerk

Front Squat
Waves
3 @85%
2 @90%
3 @85%
1 @95%
1 Heavy Single

Midline:
Hollow Hold + SA DB Press
5 Sets, 5/Arm

Saturday – 9/14/19


It’s Comp Day! Athletes, please arrive before 9 to start warming up. If you aren’t participating, feel free to come show your support for fellow Cave peeps!

We will still have kettlebell class at 8am, but no Oly class today.

Friday – 9/13/19

Happy Friday the 13th, y’all!

Clean and Jerk
Heavy Set of:
1- Power Clean + 1-Dip Clean + 1-Jerk

Front Squat
Waves
3 @75%
2 @80%
1 @85%
2 @80%
1 @90%

Midline:
4 Sets of:
30″ Flutter Kicks while performing
a Pallof Press w/a band. (30 sec/side)

Thursday – 9/12/19

Skill: Handstand Push-Ups

Strength
Max Pull-Ups
3 Max Effort Sets

2 Rounds For Time:
– 3 Rope Climbs
– 6 KB Swings 53,35
– 100m SA KB Overhead Carry
– 9 Goblet Squats
– 12 Plank DB Pull Across 20,10

Wednesday – 9/11/19

“ALWAYS REMEMBERED”

For Time (with a Partner)
Cash-In:
2001 meter Row
Then, 4 Rounds of:
9 Rope Climbs
11 Bear Complexes (135/95 lb)
Cash-Out:
2977 meter row

The significance of the rep scheme:
2001 – The Year
4 – The Planes
9 – The Month
11 – The Day
2977 – The Casualties

Tuesday – 9/10/19

So far we’ve got a great group of participants for Saturday’s in-house comp, but, the more the merrier! Check out the white board for details and to sign up.

WOD
Snatch
Heavy Set of: 1 Power Snatch + 2 Dip Snatch

Back Squat
Waves
3 @75%
2 @80%
1 @85%
2 @80%
1 @90%

Midline:
3 Sets of:
15 Plank DB Pull Across
15 Supermans

4pm Kettlebell
KB Challenge
100 swings
90 goblet squats
80 lunges
70 cleans
60 ATB
50 H2H swings
40 kb rows
30 snatches
20 thrusters
10 TGU

Monday – 9/9/19

Deadlifts
Heavy set of: 2 Deadlifts + 3 RDLs

BERGERON BEEP TEST
EMOM for as Long as Possible
– 7 Thrusters (75/55 lb)
– 7 Pull-Ups
– 7 Burpees

Saturday – 9/7/19

8am Kettlebell
4 rds 30 on
Heavy swings
Plank
Then
5 min AMRAP
5 to 10 strict Pull ups
10 goblet split squats
Then
4 rds 30 on
Bicep curls
Close-grip pushups
Then
30 on
Slam ball
Any crawl

9am WOD
Partner WOD/25-min cAP
50 Wall balls 20,14
500m Row
50 KB Swings 53,35
1000m Row
50 Pull-Ups
1500m Row
50 Toes to Bar
2000m Row

10am Olympic Lifting

Friday – 9/6/19

Deadlifts
Heavy Set of:
3 – Deadlifts + 2 RDLs

EMOM 15
3 Devils Press (35,20)
4 Box Jumps 24,20
5 Push-Ups

Thursday – 9/5/19

Have you signed up for the Sept 14th in-house partner comp yet? Put your name on the white board and join us!

Snatch
Heavy Set of 1-Power Snatch + 2-OHS

Back Squat
Waves
3 @70%
2 @75%
1 @80%
2 @75%
3 @70%

Midline – 5 Sets of:
15 Russian Twists
15 Reverse Crunches

Wednesday – 9/4/19

Skill: Rope Climbs

For time (20-min cap):
3–6–9–12 of:
– Power Cleans 95,65
– Toes to Bar
Into
12–9–6–3 of:
– Thrusters
– Butterfly Sit-Ups

Tuesday – 9/3/19

WOD
Clean and Jerk
Heavy Set of 1-Power Clean + 1-Front Squat + 1-Jerk

Front Squat
Waves
3 @70%
2 @75%
1 @80%
2 @75%
3 @70%

Midline:
Hollow Hold + SA DB Press
5 Sets, 5/Arm

4pm Kettlebell
Double KB
7 reps, 5 sets
Clean
Press
Snatch
Front squat
Press