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27SEP17

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WORKOUT OF THE DAY

PREP

2 Sets:
25s Dead Hang
3 Muscle Snatches + 3 Hang Power Snatches
100M Sprint

CONDITIONING

5 Rounds:
1:00 Row for Calories
1:00 Power Snatches 95/65
1:00 Burpees
1:00 Rest

ACCESSORY

4 Sets of:
Strict Pull-Ups* x 4-6
Rest as Needed
Landmine Reverse Lunges x 6el
Rest as Needed

26SEP17

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WORKOUT OF THE DAY

PREP

3 Sets:
2 Muscle Cleans + 2 Tall Power Cleans
Cossack Squats x 4el
Superman Hold x 15s

STRENGTH

EMOM 12:
Power Clean x 1*

*building to a heavy single for the day

CONDITIONING

CrossFit Team Series Workout #3

For Time, With a Partner:
50 Synchronized Wall Balls
30 Cleans
50 Synchronized Wall Balls
20 Cleans
50 Synchronized Wall Balls
10 Cleans

Clean Weights:
RX – 135/95, 185/135, 225/155
Scaled – 95/65, 135/95, 155/105

25SEP17

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WORKOUT OF THE DAY

PREP

2 Sets of:
Lateral Bear Crawl w/Mini-Band x 30’ each direction
Half Kneeling Dbell Press x 10 ea (light)
5 Squat Jumps + 3 Broad Jumps

STRENGTH

Every 2:30 x 5 Sets:
Push Press x 5 Reps @8*
Rest as Needed
3s Eccentric Single-Leg Glute Bridge x 5el(demo)

*all sets should be across, or within 10% total.

CONDITIONING

AMRAP 7:
7 Box Jumps
7 Toes To Bar
7 Handstand Push-Ups

EXTRA WORK

Row:
3 x 1000m
Rest 2 Minutes between sets

22SEP17

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WORKOUT OF THE DAY

PREP

2 Sets:
15 Ring Rows
15 Goblet Squats with Mini-Band Above Knees
15 Single-Leg Plate Hops

STRENGTH

Establish a 6RM Back Squat

CONDITIONING

For Time, With a Partner:
240 Double Unders
120 Pull-Ups
120 Hang Power Snatches 75/55
240 Double Unders

Time Cap 15:00

*All movements can be partitioned as needed between partners.

EXTRA WORK

3 Sets Of:
Medball Lateral Step Overs x 20 (demo)
Rest 60s
Half-Kneeling Low to High KB/DB Chop x 8-10 es (demo)
Rest 60s

20SEP17

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WORKOUT OF THE DAY

PREP

A)
2 Sets:
1-Arm DBell Thruster x 5ea
10s Chin Over the Bar Hold + 8 Scap Pull-Ups + 8 Tap Swings
B)
Every 90s x 4 Sets:
Thrusters x 5
Pull-Ups x 5
*ascending weight every set of thrusters, as much as 30% heavier than wod load.

CONDITIONING

“Fran”
21-15-9
Thrusters 95/65
Pull-Ups

ACCESSORY/ EXTRA WORK

EMOM 12
MIN 1 – 50 Single Unders
MIN 2 – 20-30s Dead Hang
MIN 3 – Kettelbell Ground to OH x 10*
*Hold KB in a goblet hold, by the handles, touch ground and go OH in one fluid motion.

19SEP17

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WORKOUT OF THE DAY

PREP

2 Sets:
100’ Bearhug Sandbag Carry
5 Squat Jumps + 5 Broad Jumps
15 Banded Pull Throughs

STRENGTH

Deadlift 3RM

*no tempo, mixed grip allowed, touch n go allowed.

CONDITIONING

In Teams of 2, Complete 10 Rounds Each, Alternating Complete Rounds:

3 Power Cleans 155/105
6 Burpees
150/120M Row

18SEP17

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WORKOUT OF THE DAY

PREP

2 Sets:
OH Walking Lunge w/Plate x 6el
Jefferson Curl x 3 @5350
Split Jumps x 6 el

STRENGTH

A)
3 Sets:
Jerk From Split + Press From Split (3+3)
B)
Every 90s x 8 Sets:
Split Jerk x 2

CONDITIONING

5 Rounds for Time:
100M Sprint
21 Wall Balls
15 Hand-Release Push-Ups
9 Toes To Bar

EXTRA WORK

3 Working Sets:
Half-Kneeling Landmine Press x 8ea
Rest 45s
Side Plank x 30s es
Rest as Needed

16SEP17

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WORKOUT OF THE DAY

CONDITIONING

In Teams of 3, Complete:
150 KB Swings
400M Medball Run*
150 Calorie Row
400M Medball Run*
150 Push Presses 115/80
400M Medball Run*
225 AbMat Sit-Ups

*all three teammates will complete the run, however, 2 of the 3 will hold a medball overhead while running. Team members can switch who is holding the medballs overhead at their own discretion. Exchanges must be made with the medball overhead, if the medball comes down below shoulder level, there is a 5 burpee penalty.