Saturday – 9/4/21

Team “Murph” – Teams of 3

One partner working at a time complete:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

Friday – 9/3/21

A: 3×4 all at 75% – Strict Press

B: Max reps at 75%

C. 5 Rounds for Time:
100m Over/Under Carry
20 Renegade Rows
20 Box Jumps

Thursday – 9/2/21

Schedule note: On Monday, Sept 6th (Labor Day), we will have classes only at 9am and 10am.

6 minute AMRAP of:
6 KB Sumo Deadlift High-pulls
6 KB Snatch (44/26)
6 Double Unders (Scale: 3:1)
6 Laying Leg Raises

Rest 2 min

For Time:
20 Burpees – 20 Cal Row – 20 Lunges
15 Burpees – 15 Cal Row – 15 Lunges
10 Burpees – 10 Cal Row – 10 Lunges
5 Burpees – 5 Cal Row – 5 Lunges

Wednesday – 9/1/21

A: 3×4 all at 75% – Back Squats

B: B: Max reps at 75%

C. 5 rounds of 2 complexes (add weight to each round)

Complex = Snatch Deadlift + Dip Snatch + Overhead squat + Snatch Balance
(Scaled Complex = Snatch Deadlift + Hang Power Snatch + Full Snatch)

Tuesday – 8/31/21

20 minute AMRAP – Score is reps.
5 Wall Balls
10 Knees to elbows
15 Cal Row
(add 1 reps to each movement every round – round 2: 6 WB, 11 K2E, 16 Cal Row)

Monday – 8/30/21

A: 4 rounds, 6 reps Romanian Deadlift
B: 4 rounds, 6 reps Bent-over-Barbell Row
C: 4 rounds, 6 reps Pull-Ups
RX – Weighted, Intermediate: body weight, Scale: band
D: Tabata: Hollow Rocks
E: Tabata: Planks
F: Tabata: V-Ups

Saturday – 8/28/21

1 mile Run
16 Clean and Jerks (135/95 lb)

Rest 3 minutes

800 meter Run
16 Power Snatches (115/80 lb)

Rest 3 minutes

400 meter Run
16 Thrusters (95/65 lb)

(Scale: Partner WOD: Partners complete all running/movements working at the same time, each doing half)

Friday – 8/27/21

Skill: GHD sit-up & hip extensions

4 Rounds
Circuit (45 seconds of work, 15 seconds rest)
Plate Ground to Overhead 45/25
KB Swings (72/53)
GHD Sit-Ups (scale: Overhead sit-ups)
Nasty Bike
Back Extensions (scale: Good morning)
1-min Rest

Thursday – 8/26/21

A: 3×5 all at 70% – Strict Press

B: 1 round, max reps at 70%

C. Partner Workout
With one partner working at a time, complete:
100 PVC Overhead Squats (scale air squats)
80 Push-Ups
60 Pull-Ups (Scale: Jumping Pull-ups)
40 teeter totter sit-ups (Passing a wall Ball to each other)

Wednesday – 8/25/21

A: 2 min AMRAP of:
4 Power Cleans 135/95
2 Toes to Bar

Rest 2 minutes

2 min AMRAP of:
4 Power Jerks 135/95
2 Dips

Rest 2 minutes

4 minute AMRAP of:
1 Clean and Jerk

B: 10.20.30.40.50 Reps for time of:
Russian Twists (no weight)
Heel taps

Tuesday – 8/24/21

A: 3×5 all at 70% – Back Squats

B 1 round, max reps at 70%

C. Death by Wall balls and Pull-ups (RX 20/14 – Scale Jumping Pull-ups)
Min 1 = 1 wallball + 1 pull-up

Monday – 8/23/21

Skill Work: Toes to Bar

A: 4 Rounds for time (10-min cap)
20 Double Unders
10 Burpee Box Jumps

Rest 3 min

B: 3 Rounds for time (10-min cap)
20/17 Cal Row
20 Floor Presses (25/35)

Saturday – 8/21/21

For Time:

Buy In: 20 Burpee Pull-ups

4 Rounds of:
10 Single Armed DB Presses
10 KB Swings (72/53)
10 Russian Twists
10 Back Squats (115/135)

Buy Out: 1000m Row

Friday – 8/20/21

A: Turkish Get-ups 1.1.1.1.1 (for heavy 1 rep each side – total 10 TGU)

B: 10 Rounds for Time of:
5 Handstand Push-ups
5 Clean and Jerks (135/95)

Thursday – 8/19/21

A: 3×3 Power Snatch

B: 3×3 Full Sntach

C: 3×3 Overhead Squat

D: For time:
50 Abmat Sit-ups
40 Wallballs
30 DB Floor Presses
20 Double Unders
10 DB Push Presses (2 armed)
5 Toes to bar

Wednesday – 8/18/21

A: 3×4 all at 70% – Back Squats

B: Max reps at 70%

C: For Time:
10 Overhead Lunges – 1 Toes to bar
9 OHL – 2 TtoB
8 – 3
7 – 4
6 – 5
5 – 6
4 – 7
3 – 8
2 – 9
1 – 10

Tuesday – 8/17/21

A: Kipping Clinic

B: 5-min EMOM:
5 Wallballs (20/14 – 10/9)
5 KB Swings (53/35)
Push-ups

Rest 2 minutes:

5 min EMOM:
100m Run
3 Pull-ups
6 KB Deadlifts (60/44)

Rest 1 minute:

5 min EMOM:
30 Second Plank
5 Overhead sit-ups (15/25)

Monday – 8/16/21

Congratulations to Coach Carrie on the birth of Zoey Anne!! August 10th, 7lbs and 19in.

A. Technique:
Push press
Focus: controlling the dip & lock out

B. “Betty”
5 rounds for time
12 push press 135/95
20 box jumps 24/20