Monday, September 2

We will be closed on Labor Day.

If you feel the need for a WOD on Labor Day, then do any of the following on your own:

• Run 5k or 10k
• Bike 20k or 50k
• Swim 2k
• 1,000 Burpees (Just checking if you all are really reading this)

Tuesday, September 3

Class Strength
Clean and Jerk – Warm-up and work to a 1RM
Clean and Jerk – w/ a PVC pipe practice the C&J, then do some with light weight.

Modular Skill – Three rounds not for time, of:

• Chest-to-Bar Pull-Ups x 10-12 reps
• L-Sit x 45-60 seconds
• Handstand Walk x 15-20 Meters

Modular Strength – Warm-up and work up to a 1RM C&J. Work up to a 1 RM Snatch.

Modular Endurance – For time: Row 1k, Airdyne 1 mile, Run 800m

Core WOD
Two sets for time:

Black

• 10 Muscle-Ups
• 15 Squat Snatches (135/95 lb.)
• 20 Toes to Bar
• 25 Handstand Push-Ups
• 30 Wall Ball Shots (20/14 lb.)
• 35 Kettlebell Swings (70/55 lbs.)
• 40 Double-Unders
• Rest 8 minutes

Blue

• 10 C2B Pull-ups and 10 Ring-Dips
• 15 Snatches (95/65 lb.)
• 20 Toes to Bar
• 25 Handstand Push-Ups
• 30 Wall Ball Shots (20/14 lb.)
• 35 Kettlebell Swings (55/35 lbs.)
• 40 Double-Unders or 200 singles
• Rest 8 minutes

Green

• 20 Pull-ups
• 10 Snatches (65/35 lb.)
• 20 Toes to Bar (Sub – Leg Lifts)
• 10 Wall Climbs (Sub – Inch Worms)
• 20 Wall Ball Shots (14/10 lb.)
• 10 Double-unders or 100 singles
• 20 Kettlebell Swings (35/20 lbs.)
• Rest 8 minutes

Wednesday, September 4

Class Strength
Back Squat – 2x10 @ 60%, 2×5 @ 75%, 3×3 @ 90%
Back Squat – 1×15 w/ bar, 2×10 @ 50%, 3×5-8 @ 60-75%

Modular Skill – Spend 10 minutes working on getting triple-unders.

Modular Strength – Do class strength + repeat rep and %s scheme w/ Front Squat

Modular Endurance – Run 800m, rest 4:00, Run 400m, rest 2:00, Sprint 100m

Core WOD
“Falkel”

Complete as many rounds as possible in 25 minutes of:

• 8 Handstand push-ups or Progression thereof
• 8 Box jumps, 30/24″ 24/20″ 20/16″
• 15 foot Rope climb, 1 ascent / 3 Ground to Standing

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

Thursday, September 5

Class Strength
Strict Press – Do all of the following, alternating reps between doing a normal strict press and behind the neck strict press – 2×10 @ 60%, 2×8 @ 70%, 2×5 @ 80%, 1×4 @ 90%
Strict Press – 1×10, 1×8, 1×6, 2×3, start with a light load and build to heavier weight with each set of decreased reps.

Modular Skill – Do 3 rounds of the following NOT for time:

• 25 GHD sit-ups (If new to GHD sit-ups do only 10 per round)
• 25 Ring-dips (Try to break this up into as few sets as possible.)

Modular Strength – Class Strength plus work-up to a 1Rm Push-press

Modular Endurance – “Death by” – EMOTM do:

• 1 Indian Sit-up
• 1 Burpee
• 1 Box Jump 24/20″

Each minute increase the # of reps by 1. Continue until you fail to complete the required number in any given minute.

Core WOD
 “Nicole”
AMRAP 20:00 minutes

• Run 400m
• Max # of Pull-ups w/o coming off bar

Score is # of pull-ups x # of 400m runs completed.

Friday, September 6

Class Strength
Deadlift – 1×15 @ 50%, 2×8 @ 70%, 5-5-5-5. Increase load on each of the sets of 5. If you fail to get 5 then stay at same load and try again.
Deadlift – Warm-up with 1×20 using 20# medicine ball. Then do 3-5 sets of 5-8 reps using DBs instead of a barbell.

Modular Skill – Tabata Snatch
1 Round = 20 seconds of work and 10 seconds of rest
Rounds 1-4 – Squat Snatch 95 lbs.
Rest 1 minute
Rounds 5-8 – Squat Snatch 115 lbs.
Rest 1 minute
Rounds 9-12 – Squat Snatch 135 lbs.
Score is total reps completed

Modular Strength – Do class strength and the following – 4 Sets of Straight-Leg Deadlifts of 8-12 reps each. Increase load each set.

Modular Endurance
“Annie”
For time:
50-40-30-20-10
Double-unders
Sit-ups

Core WOD
AMRAP 18:00

• Sprint 50m
• Tuck Jumps x 5
• Bear Walk 10m x 5
• Crab Walk 10m x 5
• Indian sit-up + Burpee x 5
• 5 Bag Cleans Left Side 40/30 lbs.
• 5 Bag Cleans Right Side 40/30 lbs.

Saturday, September 7

Modular Skill – Make up any Modular Skill you missed this week.

Modular Strength – Make up any Class Strength you missed this week.

Modular Endurance – Make up any Modular Endurance you missed this week.

Core WOD
“Hotshots 19“
Six rounds for time of:

• 30 Squats
• 135/95, 95/65 pound Power clean, 19 reps
• 7 Strict Pull-ups
• Run 400 meters

• 30 Squats
• MBSC 20#, 19 reps
• 7 Strict Pull-ups
• Run 400 meters