Sep 24 – 30

Sat 

20 Rounds – With a partner, switch after each part
3 Squat Clean 185/135
200M Run
1 Round of Cindy – 5 Pull Ups 10 Push Ups 15 Air Squat

Sun Sep 25 
Happy BDAY Kristi

50 Cal or 2 Lap Run
18 Deadlift 225/155
18 TTB
15 DL 255/175
15 TTB
12 DL 315/205
12 TTB
9 DL 335/225
9 TTB
6 DL 365/245
6 TTB
50 Cal or 2 Lap
For the deadlifts, start with a weight that you could do 18 unbroken when fresh.
Finish with a weight that you could do 6 when fresh but
You don’t need to do them unbroken during the WOD but you could.
RX+ add 2 Bar muscle ups each time you break a DL (do the muscle ups before doing the next DL) and/or finish a set of TTB

Monday

3×10 Back Squat

Most sessions we build in weight across sets.

Today we are shooting for 3 Sets of 10 all at the same weight (warm up before).
Next Monday we start a new cycle and will do 4 sets of 10 so feel free to experiment a little bit today
Take plenty of time between sets.

Metcon:

6 Min EMOM
1 Clean Pull + 1 Hang Squat Clean – Building in weight

2 Min Break

Death by Hang Squat Clean 135/95
In the 1st min complete 1 rep
In the 2nd min complete 2 reps – no need to do the reps unbroken, 
3rd min 3 reps…..
Scale to a weight you think you can finish the 7 min mark (28 reps) and maybe some of the 8s.

Tuesday 

10 Minutes to Build to a 1RM Weighted Pull Up (use a vest or DB between feet if under 40#, belt if over 40#)
If a weighted pull up isn’t feasible, 5 negative pull ups for max time.
If you only make 1 attempt at a weighted pull, get at least 2 sets of max strict pull ups
And
3×10 Strict Press

Metcon:

15 Min Cap

30 Wall Ball 
15 Burpees over Bar
30 Wall Ball
15 Snatch 115/75
150 Double Unders

Wednesday 

10 Deadlift 225/155*
10 Burpee Box Jump Over
500M Run
8 DL 275/185
8 BBJO
400M Run
6 DL 315/215
6 BBJO
300M Run
4 DL 365/255
4 BBJO
200M Run
2 DL 405/285
2 BBJO
100M Run
*Scale so that the deadlifts are around
50,60,70,80,90% of your 1RM from 2 weeks ago.
OK to share a bar with someone your level.
RX+ Add 5,4,3,2,1 muscle ups after each Run

Thursday 

Every 3 Min for 36 Min
2 Wall Walk – Sub 10 Push Up
6 Cleans 155/105
12/9 Cals

If you don’t complete the work in 3 minutes, keep going until you finish then rest until the next 3 min interval starts.

RX+ Each 3 min cycle add 1 rep of each exercise until you don’t finish.
Start the next round at 2Wall Walk, 6 Cleans, 12 Cal

Friday 

Quarterly Baseline Test
For time:
Row 500m
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

or
Baseline +

Then 

4×8 Bench Press – Straight across (same weight all 4 sets)

Read This
We last did Baseline and Baseline + on July 8th.
If you recorded a score that day (on either WOD) and you record one today (on either WOD) you’ll be entered in a raffle.
We will randomly select a winner from and it’s going to be something pretty cool.
If you didn’t record a score in July, record one today and next time we test Baseline/+ you’ll be entered in the raffle.

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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