Warm Up
Death By Gym Sprints or Cal Row (4 min)
1 x Rig Tap Plank Walk
30 Singles
PVC SS
Rig Calf Stretch
Question of The Day
Would you rather eat a cockroach or lay on a bed full of cockroaches for 10 minutes?
Skills / Tech
WOD
#1
3 X
1 min MAX Cal row
-2 min rest-
#2
3 X
1 min MAX Cal Bike
-2 min rest-
#3
3 X
200 meter run
-2 min rest-
Warm Up
200 meter run or row
36′ Burpee Long Jump
200 meter run or row
36′ Stork Walk
200 meter run or row
Bear Crawl
2x
5 Rocking Push ups
3 Negative push ups
Thread The Needle
10 Scorpions
Bench Press W/U
10 empty bar, 8, 6, 3
Question of The Day
If you HAD to choose would you rather be a Werewolf or a Vampire?
Strength
Bench Press Cycle Wk #9
1-3 sets of 3 reps @ 88%
Rest 3-4 minutes between sets
WOD
For Time (10 min time cap)
Buy In
1000 meter run or row
Then 8 rounds
8 Deadlift
2 Burpee over Bar
8 V-up
Repeat rounds, decreasing reps of Deadlift and v-ups by 1 each round until you finish with 1 deadlift and 1 V-up.
Burpees remain at 2 reps every round.
Rx 155 / 225
Rx+ 185 / 255
M 125 / 155
Warm Up
Labor Day WOD
Reminder: Holiday hours: Group classes at 7:15 – 8:30 – 9:45
Closed the rest of the day
400 run or row
SPRINT the last 100 meters
Team Burpee Line Team Races!!
3x
Box Jump Stack
5 Lat Act
5 Ring Rows
Ring Shoulder Stretch
5 Jumping Squats
2 Perfect Stretches
Question of The Day
If you HAD to choose would you rather eat a 5 pound Candy Corn or a 5 pound Gummy Bear?
WOD
Labor Day WOD
1 mile run or 2k row
then:
10 Rounds
1 x Box Jump Ladder
3 T2B
4 Stones
5 Mace Bell Squats
KB Shuffle
Warm Up
600 run or row
Alternating speeds every 100 meters
2-3 rounds
5 Ring Row
5 Lat Act
1 Pull up
1 negative push up
20 sec DD
6 Lung out
3 Air squats
Bear Crawl back
20 sec bottom of squat hold
20 sec hip opener
Ankle Dorsiflexion with band
Bulldozer
“Chelsea”
EMOM 30 min
5 Pull Ups
10 Push Ups
15 Air Squats
Rx+ C2B
If you don’t complete all reps in 1 min, take the next min off
Melee
3 Rounds
1 min max Stones to a box (50 / 75, box hip height)
1 min to do 1 Gate Sprint (the faster you go, the more rest you have)
-1 min rest-
1 min max wall balls (16 / 25, 9’/ 10′)
1 min to do 1 Gate Sprint (the faster you go, the more rest you have)
-1 min rest-
Warm Up
Dodge Ball or Down and Backs
2x
Bear crawl out
30 sec Hollow Hold
Zombie back
Rig calf stretch
Crab walk out
10 Mission Impossibles
Duck walk back
1 Plank Wheel
Sampson Stretch to DD (both sides)
Question of The Day
Would you dress like a Fairy, wings, wand glittery skirt, sparkly make up? For an entire month for $1,000? $2,000? $3,000? etc…
Base Builder
AMRAP 32 min
* Interval 800 run or row
10 Dips or 3-5 weighted or negatives
3 Wall Walks or 1 Box walk around
1 min MAX box jump overs
* Alternate walk and run, or easy and fast row.
Start with slow, end with sprint.
Rx 20″ / 24″
Rx+ 24″ / 30″
M 12″ / 20″
Warm Up
TABATA x 2
Jumping Jacks (Hamstring Stretch)
Burpees (Down Dog)
Russian KB Swings (American KB swings on second TABATA)
Ring Rows (ring Shoulder Stretch)
PVC Pivot Stretch
Floor Forearm and wrist Stretches
2 perfect Stretches
Question of The Day
Skill
“Bring Sally Up Pull Ups”
One strict pull up for every “Bring Sally Up”
WOD
3 Rounds
AMRAP 2 min
10 Russian twist
5 Burpee plate Thrusters
-90 sec rest-
AMRAP 2 min
20 KB Swings
10 KB Heal taps
-90 sec rest-
Rx 35 / 45, 35 / 50
Rx+ 45 / 55
M 25 / 35, 26 / 35
Warm Up
3 x
200 M run or row
6 rocking push ups
3 negative push ups
6 Bridge leg lifts
6 Shin taps
10 empty bar Bench Press
10 Stork Walks
20 arm circles
20 Zombie kicks
Question of The Day
If you could re-watch any movie for the first time, what would it be?
WOD
Strength Day
Bench Press cycle Week #8
2-3 sets of 3 reps @ 85%
Superset
Bench Hip Thrusts
3-5 sets of 10 reps with moderate weight
KB Death March
3-5 sets of 10 Steps
Mobility
Ankle Dorsiflexion
10 x 5 sec hold of banded Dorsiflexion mobility (each Leg)
Warm up
“Birthday Tag”
2x
20 sec HSH or 2 negative HSPU or 10 Shoulder taps
10 Wall Squats
2x
10 Ring rows
Ring Shoulder stretch
20 Singles
20 sec SM into Pigeon
20 sec bottom of Squat hold
Rig Calf stretch
Hamstring stretch
Question of The Day
Would you rather have no taste buds or be color blind?
CORE
AMRAP 10 min
28 Russian twists
28 Side Plank Hip taps (14 each side)
28 Ball V-ups
28 Plank up and Downs
28 Knee Ups
1/2 reps on second round
WOD
For Time
8 HSPU
93 meter run or row
31 Wall Balls
93 meter run or row
28 Pull Ups
93 meter run or row
365 Singles
93 meter run or row
Rx 14# / 20#, 10′ / 11′
Rx+ C2B
M 10# / 14#, 9′ / 10′
Warm up
3 x
200 run or row
10 Forward / Backward lunges
5 empty bar push press
2 x
10 Frog Hops
10 Knee taps
20 sec HSH or 10 Shoulder Taps
20 sec DD to SM
PVC SS
Bergener Warm up
Question of The Day
Would you rather Win $50,000 or let your best friend win $500,000?
CORE / Tech
3 Rounds
3 – pulls
3 – high pulls
1 C& J
5 Evil Wheels
can use as building sets to WOD weight
WOD
AMRAP 5 min
5 C&J
10 DB Lunge
– 90 sec rest –
AMRAP 4 min
4 C& J
8 DB Lunge
– 90 sec rest –
AMRAP 3 min
3 C& J
6 DB Lunge
Rx 95 / 135, 35 / 50
Rx+ 105 / 145, Squat Cleans
M 65 / 95 Score is total of ALL reps from all 3 AMRAPs
Warm up
2 x
10 Med Ball thrusters
10 Med Ball Twisting Wall taps
5 box step overs
5 box jump overs
20 sec HSH
20 Sec DD to SM
20 sec Hip Opener
Bulldozer
Rx 14 / 20, 20 / 24, 35 / 50
Scaled 10 / 14, 25 / 35
This is designed as a Partner WOD, you can do it as an individual at 1/2 reps, or do the entire WOD! For the competition there will be a 13 min time cap, there is no time cap today.
Melee
3 Rounds
1 min max Stones to a box (50 / 75, box hip height)
1 min to do 1 Gate Sprint (the faster you go, the more rest you have)
-1 min rest-
1 min max wall balls (16 / 25, 9’/ 10′)
1 min to do 1 Gate Sprint (the faster you go, the more rest you have)
-1 min rest-
Score is total number of Wall Balls plus total number of Stones.
