Friday September 30th

Skill: Kipping (10-15 min)

WOD: Hero WOD “WOOD” 5 rounds: (40 min cap)

400m run

10 burpee box jumps (24/20)

10 Sumo DL High Pulls (95/65)

10 Thrusters (95/65)

*Rest 1 minute between rounds

Thursday September 29th

Strength: OH Squat 3×4@75% with 1s pause in bottom position

WOD: 15 min AMRAP

Buy-in: 800m run

Ascending Ladder 3, 6, 9, 12, etc

OH Squats RX+=135/95, RX=115/75, Scale=95/65 (Advanced athletes will take bar from the floor!)

Pullups (RX+=C2B, RX=Chin over bar)

Cash Out: 2 min max V-ups


Wednesday September 28th

Strength: Sumo Deadlift 3×4@75%

WOD: (20 min cap)

500m row

30 Weighted Barbell Box Stepups (15/leg) (75/55)

500m row

30 Push Press (75/55)

500m row

Accessory: 3x 30s (rest 30s between sets) Flutter Kicks, R side plank, L side plank, plank

Tuesday September 27th

Strength A: Weighted Pushups 3×5 AHAP

Strength B: Good Mornings 3×10 AHAP

WOD: 21-15-9-15-21 (15 min cap)

KB Swings (RX+=53/40, RX=40/35, Scale=35/26)



Accessory: Dumbbell Reverse Fly 3×10 + DB Row 3×10/arm


Monday September 26th

Skill Test: 1 mile run

*Rest 2 minutes after your run, then start WOD

WOD: 4 rounds (each round for time; score is time of fastest round)

2 rope climbs (scale=4 rope pulls)

10 Toes to Bar

*rest at least 2 min between rounds

Stretch Accessory: Lower Body Stretching

Friday September 23rd

Strength: Back Squat 3×4@75% with 3s bottom pause each rep

WOD: 4 rounds (20 min cap)

25 Wall Balls (20/14)

12 Burpees

5 Muscle Ups (ring or bar)

200m run

Thursday September 22nd

Skill: Handstand Work – Holds, HSPU, Walks, Wall Walks (15 min)

WOD 1: 8 min AMRAP

750M Row + Max Effort Pushups with remaining time

WOD 2: 8 min AMRAP

10 Overhead Plate Sit-ups (#45/25)

50 Double Unders (100 singles)

Core Accessory NFT: 10-8-6-4-2

Strict toes to bar or hanging straight leg raises
20s ring or paralette L-sit after each round

Wednesday September 21st

Strength: Front Rack Lunges 3×5/leg AHAP

WOD: 3 rounds (15 min cap)

800m run

10 Pullups (RX+=strict, RX=kipping, Scale=kneeling from floor)

10 Front Squats (cleaned from the floor!) –RX+=135/95, RX=115/75, Scale=95/65

Tuesday September 20th

Strength: Split Jerk 3×4@75%

WOD: 3 rounds NFT

10 plank rows per arm (25% or more Bodyweight)

20 OH Walking Lunges (45/25) – 10/leg

30 Ball Slams (20/14)

100 FT sandbag bear crawl

Shoulder Accessory Work:

2×10 band pull-aparts

2×10/arm Lying DB External Rotations

2×10 seated dumbbell press

Monday September 19th

Strength: Warmup Power Snatch for workout

WOD: EMOM for 35 minutes

1. 30s bike or row calories
2. 5 Power Snatches RX+=155/105, RX=135/95, Scale= 115/75
3. 10 KB Swings RX+70/53, RX=53/44 or 40, Scale=44/35
4. 5 Strict Chinups
5. 10 MB Russian Twist (20/14) 10 per side, 20 total
*min 1=exercise 1, min 2=exercise 2, etc