Sep 12, 2021

Monday Sept 13 - Saturday Sept 18, 2021

Monday September 13th

WU- 2 rounds   
20 Banded dead bugs    
20 banded low rows  
20sec SL glute bridge
20 banded pull throughs

Part A

Deadlift Week 1

Part B

3 rounds not for time
8/leg  Bulgarian Split squats- KB Single arm Front frack  
8 Hip extensions   

Part C

8min AMRAP
16 Wallballs  
8 Power cleans 135/95

Tuesday September 14th

Part A

12min EMOM   
1- 1 rope climb
2- 5 strict T2B  
3- 2 wall walks + on 2nd rep-20sec wall facing hold wide    
4- 3-5 strict pull ups- no bands- complete 1 eccentric and 8 ring rows instead.

Part B

EMOM x 10   
1- 8 / leg DB Lunges 50/35  
2- 8 Seated box jumps 24/20

Part C

Not for time    
21-18-15 GHD
2 TGU after each set 1 /arm

Wednesday September 15th

WU-2min lat roll out  
2 rounds      
20 supine banded pull overs   
50ft SA OH KB carry
25ft crab walk

Part A

OH Press Week 1

Part B

3 rounds not for time  
10 NG Tricep DB floor press       
10 SA lat pull down- banded

Part C

2 rounds  
20 Power snatch 95/65    
40 DU's
20  OH squats       
40 DU's   

Thursday September 16th

Part A

Every 10min x 4 rounds    
1000m run    
25/20 cal row    
20 Burpees    
If you are not able to stay in the time cap modify the length of the run

Part B

3 rounds
25ft DB bear crawl  
100ft Farmers carry

Friday September 17th

WU- 2 rounds  
10/leg- 1/4 squat banded hip abd      
10/leg 90/90 stretch and lift   
10/leg RNT lunge-abd

Part A

Squats Week 1

Part B

3 rounds not for time
6/leg tall reverse step ups- don't touch floor       
3 x 3 x 3sec Hydrant hold- weighted
3 GHD or partner hamstring curls

Part C

For time   
21 HP cleans 135/95  
15 power cleans 155/105
9 Squat cleans 175/115

Saturday September 18th

Part A

10min Shoulder/lat mobility    

Part B

EMOM x 3   
5 Sotts press     
EMOM x 3    
5 Snatch balance
EMOM x 3    
5 Tall snatch
EMOM x 3  
3 x 10sec OH squat hold in bottom

Part C

E3MOM x 10(5 rounds)  
1-500m/450m row  
2-400m Run

Sep 5, 2021

Monday Sept 6 - Saturday Sept 11, 2021

Monday September 6th

Closed

Tuesday September 7th

Row 500m    
Rest 1min  
Run 800m    
rest 1min   
Row 400m  
Rest 1min
Run 600m
Rest 1min
Row 300m  
Rest 1min  
Run 400m
Rest 1min  
Row 200m    
Rest 1min        
Run 200m    
Rest 1min    
Row 100m

Wednesday September 8th

Crossfit Total

1 hour to attempt 3 lifts of each  
Back Squat  
OH press    
Deadlift

Thursday September 9th

Happy 49th Birthday Candice!  Complete remainder of the 49 burpees if you don't finish 49 reps during the Bergeron workout

Part A

12min EMOM   
1- 8/6 strict Ring Dips   
2- 3 strict eccentric ball ups-on bar with straight arms
3- 3/2 strict HSPU    
4- 25ft HSW or 30sec WF Diamond HS hold

Part B

EMOM for as long as possible    
Bergeron benchmark  
7 Thrusters 75/55  
7 pull ups   
7 burpees    
Modify reps in this workout to get at least 5 rounds

Friday September 10th

Part A

EMOM x 8   
1- 1 rope climb- Legless if possible       
2- 20sec hanging L-sit 

Part B

Every 7min x 3    
200m run   
9  Deadlifts 135/95    
200m run  
7 Cleans
200m run    
5 Jerks

Saturday September 11th

Part A

15min mobility

Part B

0-10min  
1200m run
10-15:00min   
1 round
30 burpees over bar   
30 HPC & J 95/65     
15-20min    
2 rounds
15 lateral burpees over bar  
15 Front squats 95/65
20-25min  
3 rounds    
10 burpees  
10 clusters 95/65  
25-35min
1200m run 

Aug 29, 2021

Monday Aug 30 - Saturday Sept 4, 2021

Monday August 30th

Part A

30min
Build to a heavy Bench Press

Part B

3 rounds
40 DU's   
30 WBS 20/14    
20 DU's       
10  Bench press 135/95


Tuesday August 31st

Part A

EMOM x 4  
12 Burpees
Rest 2min

Part B

EMOM x 4  

12 T2B
Rest 2min

Part C

Every 90sec x 4  
200m run
Rest 2min

Part D

AMRAP 12min    
3 dips  
3 HSPU     
100ft SA farmers carry 2/1.5p   
6 dips  
6 HSPU   
100ft SA OH carry 1.5/1p   
repeat sequence adding 3 reps each time and alternate between farmer carry and OH carry

Wednesday September 1st

1 hour to complete 
CF Oly total

Thursday September 2nd

Part A

8min EMOM   
1- 1 rope climb  
2- 6 HSPU

Part B

Every 4min x 6  - Modify run distance to complete with a min of 30sec rest  
8 Pull ups
12 KB swings  1.5/1p
400m run

Friday September 3rd

Part A

15min Mobility

Part B

9-8-7

HP Snatch  105/75

OH squats   

then    
30/24cal row    
6-5-4       
P snatch  
OHS
then
30/24cal row   
3-2-1
Squat snatch    
OHS  

Saturday September 4th

Part A

15min mobility

Part B

AMRAP 10min    
1 mile run    
Max C & J 135/95
Rest 3min    
AMRAP 7min       
800m run   
Max P snatch 115/85  
Rest 3min
AMRAP 4min   
400m run    
max thrusters 95/65

Aug 22, 2021

Monday Aug 23 - Saturday Aug 28, 2021

Monday August 23rd

Part A

15min Shoulder/ Lat Mobility

Part B

3 rounds                                       
3/arm x 50m SA OH walk- heavy KB                                  
1 eccentric chin up + 20sec hang

Part C

AMRAP 25min                                   
30/24 cal row                                   
30 Sh2Oh 135/95                               
30 pull ups                                                     
30 BF Burpees

Tuesday August 24th

Part A

15min Hip mobility

Part B

3 rounds                                              
8 hip airplanes per leg          
8/ leg  Banded lateral glutes

Part C

6 rounds                                      
75 DU's                                                    
50 Air squats                                     
400m run                                      
Rest 1min

Wednesday August 25th

Part A

3min AMRAP x 5                                                  
3 wall walks                                     
200ft (8 lengths)Duo KB Farmers carry 2p/1.5p  or 70/50lb                                   
in remaining time accumulate as many Curtis P's  95/65 as possible                                            
( 1 rep = 1 P clean + 1 R lunge + 1 L lunge + 1 push press)                                       
Rest 2min      

Part B

10min AMRAP                            
10  Atomic sit ups 25/15           
20 DB Russian twists  25/15                                                                     
30 Walking low bear DB crawls 25/15

Thursday August 26th

Part A

15min Shoulder/ Lat Mobility

Part B

3 rounds                                       
30sec/ side- OH dowel hold- Banded KB on one side                                                                               
1 eccentric chin up ( UHG) + 20sec hang

Part C

5min AMRAP                                    
3 rounds                                   
15 pull ups                                                     
9 C & J 95/65                                
remaining time cal row           
Rest 3min                            
5min AMRAP                                    
2 rounds                                    
12 Dips                                                   
9 C & J 125/85                                
remaining time cal row            
Rest 3min                                                          
5min AMRAP                                     
1 round                                                    
9 rMU's                                                  
9 C & J 155/115                             
remaining time cal row

Friday August 27th

Part A

15min Hip mobility

Part B

3 rounds                                              
12 good mornings             
12/ leg- 1/4 squat banded hip Abd

Part C

50 WBS 20/14                               
800m Run                                         
50  Alt snatches 50/35                                                    
800m run                                            
50 Alt DB snatches                  
800m run                                             
50 WBS  

Saturday August 28th
                                   

5k Run for time                             
Enter Sheep river road race September 18th

Aug 15, 2021

Monday Aug 16 - Saturday Aug 21, 2021

Monday August 16th

Part A

Strict press                               
3 rounds                                             
7 top half                                           
7 Bottom half                               
7 Full range

Part B

3 rounds                                    
8 Half kneeling bottoms up press                                                          
8 DB row with band (RNT)                                                  
8 push ups-narrow

Part C

AMRAP 6min                                     
2 sHSPU                                   
4 Dips                                                
6 Push ups                                          
8 Ring rows                                  
Rest 2 min                                          
AMRAP 5min                                     
30 DU's                                                     
6 T2B                                                     
rest 2min                                                  
AMRAP 4min                                   
10 WBS 20/14                              
5 Medball cleans 
  
Tuesday August 17th

Part A

5 rounds                                   
1 Cluster +                                       
2 Thrusters                                     
* add load from last week

Part B

6min EMOM @ 70% of above                                  
1min- 10 thrusters                                                      
2min-7  thrusters                                            
3min-4 thrusters                                                    
4min- 10 thrusters                                                 
5min- 7  thrusters                                             
6min-4 thrusters

Part C

Every 3min x 6 ( 3 rounds of each)                            
1- 400m run                                     
2-20/15 cal row + 10 Box Jump overs 24/20"

Wednesday August 18th

Part A

3 rounds NFT                                                
20 RNT deadbugs- banded                                            
10 Seated good mornings                                                         
10/leg  Single leg landmine RDL 

Part B

HILLEJAMES                                 
3 rounds for time                         
27 pull ups                                            
8 Deadlifts 225/155                 
41 KBS 1.5/1p                             
800m Run                                        
Time cap 30min

Thursday August 19th

Part A

Back squat 6-3-6-3-6-3        
Weight for sets of 6 reps stays the same. Sets of 3 reps increase with each round

Part B

4 sets - 2 sets per arm                                    
12 DB SA OH walking lunge  - superset                                            
5 Tripod position pike push ups

Part C

21-15-9                                                   
Push press 125/85            
rest 1min after each set.  Take rest time off total time to complete

Friday August 20th

Part A

E2MOM x 4                                       
1 Hang P snatch                               
1 Hang squat snatch         
All sets at 80%

Part B

OHS Positioning                                   
5 x 1                                              
5sec down, 5 sec bottom, 5sec up

Part C

1 round                                                        
70/50 cal row                                   
50 WBS 20/14                                    
30 HP snatch 75/55              
10 Burpee box jumps 24/20                                                                                                                   
60/40 cal row                                   
40 WBS 20/14                                    
20 OH squats 75/55              
10 Burpee box jumps 24/20
  

Saturday August 21st

Part A

Weekly run                                        
1000m run rest 2min x 4  
                                                              
OR                                                             
50 Clean and jerks 135/95                                                
EMOM 20 DU's

Part B

3 rounds                                    
15 DB sit ups                                        
20 DB russian twists                         
10 right side plank dips          
10 left side plank dips        
10 V-ups

Aug 8, 2021

Monday Aug 9 - Saturday Aug 14, 2021

Monday August 9th

Part A

Strict press                               
3 rounds                                             
7 top half                                           
7 Bottom half                               
7 Full range

Part B

3 rounds                                     
8 Glutes elevated DB Narrow chest press                 
25ft seated hand over hand sled pulls                            
50 FT Duo KB front rack carry

Part C

Helen                                                   
3 rounds                                             
400m run                                        
21 KBS 1.5/1p                                     
12 Pull ups

Tuesday August 10th

Part A

5 rounds                                   
1 Cluster +                                        
2 Thrusters                                     
* add load from last week

Part B

6min EMOM @ 60% of above                                  
1min- 12 thrusters                                                      
2min-10  thrusters                                             
3min- 6 thrusters                                                    
4min- 12 thrusters                                                
5min- 10  thrusters                                             
6min- 6 thrusters    

Part C

E2MOM x 8                                  
Row 12/10 cal                          
Run 200m

Wednesday August 11th

Part A

POPEYE                                              
3 rounds-no breaking until end of round                                                   
30 curls 25/15                                        
30 Strict press                                      
30 Laterals                                     
30 Hammer curls                           
30 Upright row                                                       
30 Push press                               
30 Curls                                          
Rest 1min

Part B

Benchmark- record time                                                      
21-15-9                                              
Burpees                                            
KB swing 1.75/1.25

Thursday August 12th

Part A

Back squat 8-4-8-4-8-4        
Weight for sets of 8 reps stays the same. Sets of 4 reps increase with each round

Part B

Partner WOD- you go, I go                                                                     
21 Front squats 95/65                  
21 Pull ups                                      
21 SDLHP   95/65                                    
21 Push ups                                    
21 Push press  95/65                             
21 Wall climbs                           
21 Squat cleans   95/65                    
21 Burpees                                   
21 BB-complex=                          
P clean-1 R + L lunge + 1 push press  95/65                              
21 T2B                                                 
21 DU's                                          
21 P snatch 95/65                                 
21 Broad Jumps                           
21 WBS 20/14                              
21 Box Jumps 24/20                               
21 Cal row                                
21 OH squats 95/65                                   
21 KB swings 1.5/1p                               
21 KB snatches 1.5/1p          
21 KB Taters - swing-flip KB + squat 1.5/1p                                 
21 Thrusters  95/65                                    
25min time cap

Friday August 13th

Part A

Every 90sec x 6                                   
1 Hang P snatch                              
1 Hang squat snatch          
All sets at 70%

Part B

OHS Positioning                                   
5 x 1                                              
5sec down, 5 sec bottom, 5sec up

Part C

AMRAP 2min x 6                     
5 dips                                                    
10 Pull ups                                      
20 Alt Jump lunges                                            
max snatch 135/95                   
in remainder of time                     
Rest 1min

Saturday August 14th

Part A

4 rounds for quality                 
6 tire flips                                         
8 Sledgehammers                    
50m Farmers carry AHAP  
     
Part B

Weekly run                                        
800m run  2min rest x 4                                              
200m run 1min rest x 6    
            
OR BEAR COMPLEX                             
5 Rounds                                                      
Complete 7 unbroken sets                                                         
1 P clean                                         
1 Front Squat                                 
1 Push press                                                    
1 Back squat                                 
1 Push press                                    
Rest as needed after 7 sets                                                                                      
max weight completed for full round is your score

Aug 1, 2021

Monday Aug 2 - Saturday Aug 7, 2021

Monday August 2nd

Closed

Tuesday August 3rd

Part A

5 rounds                                   
1 Cluster +                                       
2 Thrusters

Part B

6min EMOM  at 50% of above                                
1min- 15 thrusters                                                      
2min-12 thrusters                                            
3min-8 thrusters                                                     
4min- 15 thrusters                                                
5min- 12  thrusters                                             
6min-8 thrusters     

Part C

400m Run                                          
21 power clean 115/75                           
21 Push jerks                              
rest 2min                              
400m run                                          
15 Power clean 125/85                      
15 Push jerks                                 
Rest 2min                               
400m run                                                  
9 Power cleans  135/95                                
9 Push Jerks

Wednesday August 4th

Part A

For quality                                      
30-20-10                                   
Half Kneeling Arnold press                                                                                    
DB Bicep curls                                 
30sec hollow hold after each set

Part B

Every 3min x 5                                  
50 DU's                                                        
300/250m row                     
10 Back squats 65%                   
AMRAP Pistols in remaining time     
                         
Rest 2min   
  
Part C

2 rounds                                    
10 dragonflies                                
20 low bear plank shoulder taps                                
30sec superman hold
    
Thursday August 5th

Part A

Deadlifts                                
5 x 4     
  
Part B

3 x 8/ leg SL RDL crossbody  
Superset                                     
3 x 8/arm SA bent over row

Part C

10 rounds                                                      
1 rope climb or 2 rMU                                    
3 HSPU                                                
5  Box Jumps 24/20                                           
7  Pull ups   
  
Friday August 6th

Part A

EMOM x 8                                     
1 Hang P snatch                              
1 Hang squat snatch              
All sets at 60%

Part B

OHS Positioning                                   
5 x 1                                              
5sec down, 5 sec bottom, 5sec up

Part C

AMRAP 20min                                       
50 WBS 20/14                               
40 KB swings 1.5/1p                          
30/24 cal row                                
20 T2B                                               
10 OH squats 125/85

Saturday August 7th

Part A

Sleds-                                                                                
4 rounds                                         
50m Sled drag - forwards                                     
50m Sled drag- backwards                                       
Partner accumulates walking lunges for 100m and then switch  
 
Part B

Weekly run                                     
3 rounds- (4800m)                                      
(400m run with  60sec rest x 4  sets = 1 round)                                                                   
rest 2.5min                                     
400m get faster during each set