4 round NFT but work hard

Wednesday, September 19 2018

WOD: 4 rounds, LOB Sled Drag 135/95(of weights on the sled) - 400m run, 20/15 assault bike - rounds aren’t for time - rest as needed between rounds

Strength: 4 rounds - Length of GP Bear Crawl - 30 glute ham bridges, 30 banded good mornings

Recovery: 1k row nose only breathing

2 rounds - 50, 40, 30, 20

Tuesday, September 18 2018

WOD: 2 rounds: 50 cal row, 40 wall ball 20/14, 30 deadlift 155/115, 20 strict HSPU. Scale hspu with strict kb presses

Strength: 12x2 Push Press @ 75% of 1RM Push Press

Accessory: Discuss - movement standards - demo each movement

Recovery: 1x50 straight arm lat pull downs


Monday, September 17 2018

WOD: 20 min amrap 20 Double db front squats 50/35 , 30 American Swings 53/35, 40 double unders

Strength: 3 rep OH squat max

Recovery: 1x50 back against pull up rig standing banded crunches


Sunday, September 16 2018

WOD: 6 rounds - Length of building carry(down and back)(pick something heavy could be sandbag-db-kb-dball, etc) between rounds complete max push ups. (complete at least 10 push ups a round)

Strength: Work up to a 10 rep db floor press

Accessory: 2x1:00 single arm kb or db hold

Recovery: Coaches Choice

A little group effort

Saturday, September 15 2018

WOD: In teams of 3: Complete 300 cal on rower, every min on the minute non- rowing teammates complete 5 burpees. Switches can only be made every 10 cals on rower.

Strength: 3x3 barbell weighted lunges (AHAP)

Recovery: Coaches choice

"Bar Fight"

Friday, September 14 2018

WOD: “Bar Fight” 50 C2B Pull - ups, 40 T2B, 30 Clean and jerks 205/145 30 min time cap. Workout is courtesy of the 2017 CrossFit Games Masters/Teens

Accessory: Fundamentals - Clean and Jerk - T2B - C2B pull ups and scales

Recovery: 2:00 plank


Thursday, September 13 2018

WOD: 2 rounds - 40 Russian Swings 70/53, 50 abmat sit ups, 60 alternating single leg squats(if single leg squats are challenging cut the number, use an appropriate scale ie: band, box, pull up bar for stabilizing - if no single leg squats complete 80 air squats. Remember technique before intensity.

Strength: 6x6 back squats @ 65% of 1RM (or slightly higher than last weeks)

Accessory: go over scales for pistols

Recovery: 1x100 calf raises in power rack

Body weight work

Wednesday, September 12 2018

WOD: Complete for time 50 Squat thrusts, 50 mtn climbers(each leg),50 step ups on 20” box , 50 lunge steps(each leg), 50 MTN climbers, 50 squat thrusts

Strength: 5x10 double kb floor press (use Kettlebells, different stimulus than db)

Recovery: 2:00 birddog on each side

run and get the weight overhead

Tuesday, September 11 2018

WOD: 3 rounds for time of: Run 400 meters 10 shoulder-to-overheads 185/125 Workout Courtesy of CrossFit.com

Strength: 8x3 Split Jerk @ 75% of 1RM Split Jerk

Accessory: 3x30 Thumb facing each other face down rear delt flies (use incline bench)

Recovery: 1x100 db roll back extensions

Conditioning and max pull

Monday, September 10 2018

WOD: 5 rounds, 25/20 assault bike, 15 burpees, 20/15 cal row/ski - 18 min time cap (order can be switched)

Strength: 1 rep max deadlift from pins at mid shin

Accessory: 3x20 Russian Swings

Recovery: 100 lunge steps unweighted