Monday, September 20 - Saturday, September 25

Monday, September 20

Warm-up: 3 rounds - 5 inch worms w/push-up + 5 strict press w/light DB’s + :20 handstand hold or plank + 10 pass throughs + 10 banded bent-over rows 

Strength: 

Every 2:00 for 5 rounds - 

8 dual DB bent over rows

8 seesaw DB strict press 

*Complete both exercises in 2:00 interval

WOD: 

For time - 

3-6-9-12 

Wall walks

12-12-12-12

Bike calories 

Accessory (optional): 

3x10 face pulls 

Tuesday, September 21

Warm-up: 10:00 AMRAP@ steady pace - :30 easy bike +:30 banded side steps + 10 reverse Samson’s + 8 overhead squats w/pvc + 6 front rack lunges 

Strength: 

In 15:00, work to complete the following sequence, building in weight if possible -

Front rack lunges 

14-12-10-8-6-4

WOD: 

15:00 AMRAP - 

20 overhead squats (95/65 or 65/35) 

20 wall balls (20/14) 

100 meter run 

Accessory (optional): 

Accumulate 3:00 Sorensen hold, weighted if possible 

Wednesday, September 22

Warm-up: In 10:00, build to 65% power clean 1RM; In between warm-up lifts, get 20 single unders + 10 bootstrappers + 10 quadruped hip extensions/side 

Strength: 

In 16:00, work to complete the following power clean sequence - 

5 @ 65% 1RM

4 @ 70% 1RM 

3 @ 75% 1RM 

2 @ 80% 1RM 

1 @ 85% 1RM

In remaining time, continue hitting singles - build in weight toward a PR if you’re feeling good 

WOD:

For time - 

100 double unders 

100/80 calorie row or ski 

100 double unders

 - 2:00 rest -

50 double unders 

50/40 calorie row or ski 

50 double unders 

*Scale double unders to singles and double the reps 

Accessory (optional): 

Accumulate 60 barbell bicep curls (45/35) 

Thursday, September 23

Warm-up: 10-8-6-4-2 banded good mornings + ring rows + muscle snatches + plank-ups + pass throughs 

Strength: 

Every :90 for 4 rounds - 

1st: :30 tempo push-ups (:02 negative), weighted if possible 

2nd: :30 Russian KB swings, challenging weight 

WOD: 

3:00 on/1:00 off for 5 rounds - 

15 hang power snatches (95/65) 

15 pull-ups 

Max bike calories 

*Score is total number of bike cals 

Accessory (optional): 

Accumulate 75-100 sit-ups

Friday, September 24

Warm-up: 3 rounds - :30 hollow hold + :30 easy row, bike, or ski +  20 meter walking lunges + 10 banded pull-aparts + 10 air squats 

Strength: 

15:00 EMOM - 

1st: :30 handstand work (e.g., handstand hold, handstand walk, any plank variation) 

2nd: :30 wall sit, weighted if possible 

3rd: :20 L-sit or L-hang (or scale to tuck position) 

WOD: 

For max reps - 

:90 max row or ski cals 

:30 rest 

:90 DB front rack lunges 

:30 rest 

:90 max row or ski cals 

:30 rest 

:90 max handstand push-ups

:30 rest 

:90 DB row or ski cals 

:30 rest 

:90 max DB front rack squats 

Saturday, September 25 

Warm-up: 10-8-6-4-2 v-ups + banded good mornings + groiners + inch worms; :30 banded side steps b/t sets 

Strength: 

In 20:00, build to a heavy deadlift single, or stay moderate and complete 3-5 reps every :90 

WOD: 

For time - 

25 deadlifts (225/155) 

50 toes-to-bar 

25 deadlifts (225/155) 

Accessory (optional): 

Accumulate :60 hamstring stretch + :60 pigeon stretch/side 

Monday, September 13 - Saturday, September 18

Monday, September 13

Warm-up: 3 rounds - 10 pass throughs + 5 overhead squats w/pvc + 10 plank-ups + 5 push-ups to pike + 5 tall snatches 

Strength: 

In 16:00, work to complete the following power or squat snatch sequence, building in weight if possible - 

5-4-3-2-1-1-1

WOD: 

For time - 

10 bar muscle-ups or 20 pull-ups 

100 push press (75/55) 

1,000 meter row or ski 

Accessory (optional): 

Accumulate 50-75 barbell hip thrusts 

Tuesday, September 14

Warm-up: 2 rounds - :60 easy bike + :30 banded side steps + :30 pigeon stretch/side + 30 lateral hops + 20 lunges + 10 back squats 

Strength: 

In 12:00, work to complete 3-4 rounds of the following - 

8-10 goblet split-stance squats/side (deficit if possible w/front foot on 25# plate); choose a challenging weight 

*:30 Sorensen hold after each set, weighted if possible 

WOD: 

For time - 

50 double unders 

10 back squats (115/75) 

50 double unders 

8 back squats (135/95) 

50 double unders 

6 back squats (155/105) 

50 double unders 

4 back squats (185/135) 

50 double unders 

2 back squats (205/155) 

*Scale weight as needed, but do try to build in weight each set if possible; scale double unders to 100 singles 

**Rx plus option  - 135/95, 155/105; 185/135; 205/155; 225/175

Wednesday, September 15

Warm-up: 5-4-3-2-1 burpee broad jumps + bench press (building toward 70%) + push-ups to pike + pass throughs; :20 handstand hold between rounds 

Strength: 

In 15:00, build to 70% 1RM bench press, then complete 20-25 reps at that weight 

*Complete a :30 weighted plank between each set 

WOD: 

For time - 

14-12-10-8-6-4-2

Burpee box jump-overs (24/21) 

Handstand push-ups 

*Scale jump-overs to step-overs; scale HSPU to pike push-ups or hand-release push-ups 

Thursday, September 16

Warm-up: 10-8-6-4-2 kip swings + banded pull-aparts + ring rows + sit-ups; :30 hollow hold between sets 

Strength: 

Every :90 for 4 rounds - 

1st: :45 tough pull exercise of choice (e.g., strict pull-ups, kipping pull-ups, muscle-up, sled pull, ring rows) 

2nd: :45 Russian twists 

WOD: 

20:00 EMOM - 

1st: 10/8 calorie bike + max toes-to-bar 

2nd: Rest 

*Scale bike cals as needed to assure some time for TTB; scale TTB to KTE or v-ups 

**Score is total number or TTB 

Friday, September 17 

Warm-up: In 10:00, warm-up for barbell lifts; in between warm-up lifts get 100 meter run + 10 bootstrappers 

WOD: 

30:00 AMRAP w/partner - 

20 rounds, you go, I go - 

3 hang power cleans

2 push jerks 

1 front squat 

Max row or ski calories in remaining time 

*135/95 for advanced athlete, 95/65 for intermediate 

Accessory (optional): 

Accumulate 3:00 wall sit, weighted if possible 

Saturday, September 18 

Warm-up: 3 rounds - 10 banded lat pull-downs + :30 chest opening stretch + 150 meter row or ski + :30 jump rope for quality 

Strength: 

In 3:00, get as many strict pull-ups as possible

 - Rest 2:00 - 

In 3:00, get as many push-ups as possible 

WOD: 

Every 6:00 for 5 rounds - 

50 double unders (or 100 singles) 

400 meter run 

20 burpees 

*Scale reps as needed to assure some rest each round; score is your slowest round 

Monday, September 6 - Saturday, September 11

Monday, September 6

Warm-up:  In 12:00, build to overhead squat and clean & jerk weight; in between warm-up lifts, get 10 banded pull-aparts + 5 inch worms w/push-up 

WOD: 

Labor Day with the Girls 

“Nancy” 

5 rounds for time -

400 meter run 

15 overhead squats (95/65) 

-5:00 rest-

“Grace” 

For time - 

30 cleans and jerks (135/95) 

-5:00 rest-

“Annie”

For time - 

50-40-30-20-10

Double unders 

Sit-ups 

*Scale weight as needed; scale double unders to 100-80-60-40-20 singles 

**These are 3 great work-outs to test your fitness level.  Make note of your times for each work-out if you would like to see where you fall.  Then, retest at a later date. 

Good times for Nancy - beginner 17-20 mins; intermediate 13-16 mins; advanced 10-12 mins; elite < 9:00

Good times for Grace - beginner 6-7 mins; intermediate 4-5 mins; advanced 3-4 mins; elite < 2:00

Good times for Annie - beginner 10-12 mins; intermediate 8-10 mins; advanced 7-8 mins; elite < 6:00

Tuesday, September 7 

Warm-up: 3 rounds - 10 banded good mornings + :30 hollow hold w/pvc + 5 kip swings + :30 arch hold w/pvc + 10 step-ups 

Strength: 

Every :90 for 4 rounds - 

1st: :30 kipping pull-ups for quality 

2nd: :30 v-ups for quality (weighted if possible - hold a small plate in each hand) 

WOD: 

3:00 on/2:00 off for 4 rounds - 

40 meter Famer’s carry, heavy

20 Russian KB swings (70/53 or 53/35) 

10 dual DB step-ups (24/21) (50/35 or 40/20) 

Max bike calories in remaining time 

*Score is max bike cals; scale weight as needed; 40 meters = the length of the gym, down and back 

Wednesday, September 8 

Warm-up: 5-4-3-2-1 ring rows + pass throughs + bench press (start w/empty bar and slowly build) + banded forward raises; :20 banded side steps b/t sets 

Strength: 

In 16:00, build to 85% 1RM bench press, or challenging weight, and then work to complete 15-20 reps at that weight. 

WOD: 

EMOM until failure - 

1st: 1 strict pull-up + 2 push-ups 

2nd: 2 strict pull-ups + 4 push-ups 

3rd: 3 strict pull-ups + 6 push-ups 

*Add 1 pull-up and 2 push-ups every round; session is over when you can no longer finish designated reps in the :60 interval.  

Accessory (optional): 

Accumulate 2:00 L-sit or L-hang 

Thursday, September 9 

Warm-up: 10:00 AMRAP @ steady pace - 5 burpee broad jumps + 10 groiners + 15 sit-ups + 20 shoulder taps from plank 

Strength: 

10:00 EMOM - 

1st: :30 handstand work, or difficult plank such as hands or feet on trx, or forearms or feet on exercise ball 

2nd: :30 flutter kicks 

WOD: 

For time - 

250 meter row or ski

9 burpees over rower (or object)

-Rest :60-

500 meter row or ski 

15 burpees over rower (or object)

-Rest :60

1,000 meter row or ski 

21 burpees over rower (or object)

-Rest :60-

500 meter row or ski 

15 burpees over rower (or object)

-Rest :60-

250 meter row or ski 

9 burpees over rower (or object)

*This is a good test for your rowing endurance.  Log your times if desired.  Try to hold a consistent pace throughout.  

Friday, September 10 

Warm-up: :60 easy bike + 5-4-3-2-1 inch worms w/push-up + muscle cleans + front squats + strict press  (all done w/empty barbell) + tuck-ups 

Strength: 

In 16:00, work to a heavy complex, or stay light/moderate and work on form - 

1 deadlift + 2 hang power cleans + 1 squat clean (from ground) + 1 jerk 

WOD: 

10 rounds for time - 

3 handstand push-ups 

5 wall balls 

7 toes-to-bar 

Accessory (optional): 

Accumulate 2:00 star plank or side plank/side 

Saturday, September 11 

Warm-up: 3 rounds - 10 bootstrappers + 10 pass throughs + 10 plate pinch press + :30 quad stretch/side + :30 pigeon stretch/side + :30 lateral hops 

Strength: 

12:00 EMOM - 

1st: 3-5 back squats, getting comfortable w/ WOD weight 

2nd: :30 jump rope for quality (doubles or singles) 

3rd: 12-16 plank-ups 

WOD: 

3 rounds for time - 

60 double unders

15 back squats (135/95)

15 DB bench (50/35) 

30 sit-ups 

*Scale weight as needed; scale 60 doubles to 120 singles 

Accessory (optional): 

Accumulate 30-50 tricep pulls 

Monday, August 30 - Saturday, September 4

Monday, August 30

Warm-up: 10-8-6-4-2 pass throughs + OHS w/pvc or empty barbell + push-up to pike + muscle cleans + reverse Samson’s 

Strength:

14:00 EMOM - 

1st: 1-3 power clean or squat clean

2nd: 1-3 power snatch or squat snatch 

*The goal is to get nice and warm for the weight you plan to lift for the WOD so you can move it safely and efficiently.  

WOD: 

For time - 

10-9-8-7-6

Hang power clean (135/95 or 95/65) 

12/10 cal row or ski 

Directly into 

5-4-3-2-1

Hang power snatch (135/95 or 95/65) 

12/10 calorie row or ski 

Tuesday, August 31 

Warm-up: 200 meters + 5-4-3-2-1 v-ups + burpee broad jump + split-stance squats/side + inch worms w/push-up 

Strength: 

Every :90 for 15:00 - 

1st: 8-10 goblet split-stance squats/side (challenging weight) 

2nd: Max effort toes-to-bar (focus on quality; rest once you drop off the bar) 

WOD: 

3 rounds, each for time - 

21 burpees 

42 double unders 

15 burpees 

30 double unders 

9 burpees 

18 double unders 

2:00 rest between rounds

*Scale doubles to 80-60-40 singles 

Accessory (optional): 

Accumulate a 2:00 dual KB front rack hold - please assure your core is tight, don’t arch your back.  Choose a challenging weight 

Wednesday, September 1 

Warm-up: 3 rounds - 10 plank-ups + 5 strict press + 10 bootstrappers + 5 air squats + 10 groiners; get a :20 handstand hold or plank between rounds 

Strength: 

In 16:00, work to complete the following - 

10-8-6-4-2

Handstand push-ups 

Push jerk or split jerk (no heavier than 135/95) 

*Scale weight as needed; scale HSPU to pike push-ups or hand release push-ups

WOD: 

15:00 EMOM - 

1st: 10 thrusters (95/65) 

2nd: 10 front squats (95/65) 

3rd: 10 pull-ups 

Accessory (optional): 

Accumulate 60 barbell hip thrusts w/upper back on bench 

Thursday, September 2 

Warm-up: 3 rounds - :30 quad stretch/side + 10 sit-ups + :30 lateral hops + 10 single leg v-ups + :30 step-ups + 10 tuck-ups 

WOD: 

30:00 AMRAP - 

5-10-15-20-25-30-35-etc….

Calorie bike 

Box jumps (30/24) 

*200 meter run after each set 

Accessory (optional): 

Accumulate 3:00 plank 

Friday, September 3 

Warm-up: 10:00 AMRAP@steady pace - 10 banded pull-aparts + 10 banded good mornings + 5 deadlifts (building)  + 10 pvc pass throughs + strength specific mobility 

Strength: 

In 15:00, work on lift and/or skill of choice; get some warm-up cleans and deadlifts to prepare for WOD in between sets. 

WOD: 

For time - 

10 power cleans (225/155 or less) 

-Directly into-

6 rounds - 

8 toes-to-bar 

12 DB suitcase lunges (2@50/35 or 40/20)

-Then-

10 deadlifts (265/185 or less) 

*Scale toes-to-bar to knees-to-elbow or v-ups; scale weight as needed

Saturday, September 4 

This work-out was created to honor Ryan Knauss, who died during an attack on the Kabul airport. Let’s take this time to honor all of the US Service men and women, and others, who have lost their lives during the recent terrorist attacks in Afghanistan.

For time -

Buy in: 100 meter run

Followed by 9 rounds:

8 burpees

26 KB swings (53/35)

21 wall balls

100 meter run

Wear a weighted vest (optional)

Monday, August 23 - Saturday, August 28

Monday, August 23 

Warm-up: In 10:00, work to complete 3 rounds - 10 pass throughs + :30 alt quad stretch + 5 muscle cleans + :30 lateral hops + 5 inch worms + :30 glute bridge hold 

Strength: 

Every :60 for 10:00 - 

1st: 1 power clean, building to a heavy single 

2nd: :30 jump rope practice for quality 

WOD: 

240/200 cal bike 

*Every 2:00, complete 1 power clean @ 80% 1RM 

Accessory (optional): 

Accumulate 50-60 barbell glute bridges 

Tuesday, August 24

Warm-up: In 10:00, work to complete :30 chest opening stretch + :20 handstand hold or plank + 10-8-6-4-2 back squats, warming up to 65% 1RM + Samson stretch + v-ups 

Strength: 

Every :90 for 4 rounds - 

1st: 5 back squats @ 65% 1RM 

2nd: :30 handstand push-ups for quality 

WOD: 

For time - 

5-10-15-10-5

Thrusters (95/65 or 65/45) 

Toes-to-bar 

100 meter run after each round 

Accessory (optional): 

Accumulate 40 supine hamstring curls on med ball 

Wednesday, August 25

Warm-up: 10:00 AMRAP @ steady pace - 5 bench press building toward 60% 1RM + 10 banded pull-aparts + 5 ring rows + 10 banded forward raises + 5 cal row 

Strength: 

In 20:00, work to complete the following - 

10-8-6-4-2

Bench press (start around 55-60% 1RM, and build towards a heavy set of 2) 

Ring dips 

WOD: 

3 rounds for max reps - 

:60 burpees 

:60 alt DB snatch (50/35) 

:60 pull-ups 

:60 rest 

Accessory (optional): 

Accumulate 50 banded lat pull-downs, or 30 cable pull-downs 

Thursday, August 26

Warm-up: In 10:00, warm up to weight for strength; in between warm up lifts, get 5 inch worms w/push-up + 10 groiners 

Strength: 

Every :60 for 12:00 - 

1st: 4 front squats + 2 push jerk (155/105) 

2nd: 3-5 wall walks for quality 

3rd: Rest 

WOD: 

For time - 

100 double unders 

50 sit-ups 

80 double unders 

40 hand-release push-ups 

60 double unders 

30 American KB swings (53/35) 

40 double unders 

20 calorie row or ski 

20 double unders 

10 pistol squats 

Friday, August 27

Warm-up: 2 rounds - 20 m walking lunges + :30 squat hold + 20 m Spider-Man stretch + :30 easy bike + 20 shoulder taps from plank 

Strength: 

Every :90 for for 5 rounds - 

1st: :45 gymnastics work of choice 

2nd: :30 goblet lunges for quality 

WOD: 

For time - 

800 meter run

100 wall balls 

800 meter row or ski 

Accessory (optional): 

Accumulate 50 weighted side bends/side, challenging weight 

Saturday, August 28 

Warm-up: 3 rounds - :30 banded side steps + :30 pigeon stretch/side + 5 kip swings or 3 hips to bar + 10 plank-ups + 10 alt scorpions + 5 deadlifts (start w/empty bar and build)

WOD:

30:00 EMOM -

1st: 2-4 muscle ups or 4-6 strict pull-ups 

2nd: 6-8 deadlifts (225/155) 

3rd: 10-12 box jumps (24/20) 

4th: 15-20 sit-ups

5th: Rest

Accessory (optional): 

Accumulate 30-40 face pulls