WOD

October 5, 2021

10/5/21

Weightlifting
Deadlift (Weight)
1×6@60%
1×5@70%
1×4@80
1×2@85%
1×1@85-90%

-Reps are touch and go.
-After each set of DL’s, perform 3 seated box jumps for max explosiveness.
-Rest 3-4 Min after seated box jumps

Metcon
Metcon
AMRAP 10 Min

1:00 Weighted Plank
20 Banded Hamstring Curls
15/10 Cal Row @ Forever Pace

Extra Work
Metcon (Time)
15 Rounds

10 DB Box Step Ups 24/20 W/ Single 50/35
4 S. Arm Devil Press 50/35

October 4, 2021

10/4/21

Weightlifting
Squat Snatch (Weight)
Every 2:00 for 14:00 (7 sets)
2 Tempo Pull Squat Snatches
Drop and Reset between reps

*Start around 60% and add weight if it looks and feels good. Goal should be to be slightly heavier than last week.

Metcon
Metcon (AMRAP – Reps)
Every 3 Min for 9 Minutes

5 Muscle Ups
15 Overhead Squats 135/95
Max Air Squats in remaining time

*Score is total air squats performed
**NO rest between rounds

Extra Work
Metcon (Time)
4 Rounds

10/7 Cal Echo Bike
40 DU
10/7 Cal Echo Bike
40 DU
Rest 2:00

October 1, 2021

10/1/21

Weightlifting
Tempo Pull Squat Snatches (Weight)
3 Tempo Pull Squat Snatches every 2:30 for 15:00 min (6sets)

-Drop and reset between reps
-Start very light and add weight if it looks and feels good

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Min

25 DU’s
12 Wallballs 20/14

Extra Work
Metcon (Distance)
Cardio Test
"Wallace and Vomit"
On a 10 min clock
Run 1 mile
Row for distance in remaining time.

*Score is meters rowed

September 30, 2021

9/30/21

Weightlifting
Back Squat (5X5)
5-5-5-5-5

First set should be around 70%. Add weight after each set, building to a 5RM

Metcon
Metcon (Time)
For Time:

65/45 Cals Echo Bike

*You’re Welcome*

Extra Work
Metcon
20 Min at a steady pace:

2000m C2 Bike
:30 Deadhang from pull up bar
10 DaVinci raises with DB’s
1 Fast set of push ups

September 29, 2021

9/29/21

Metcon
Metcon (Time)
Conditioning Test
"Captain Thunderpants"

On a 32 Min Clock"
10 Rounds
200M Run
10 Bar Facing Burpees
5 Power Cleans 135/95

Time Cap: 24 Min

Then From 24:00-32:00
Find a 1 RM Shoulder to OH

Scaled Version:

On a 32 Min Clock"
8 Rounds
200M Run
10 Bar Facing Burpees
5 Power Cleans 95/65

Time Cap: 24 Min

Then From 24:00-32:00
Find a 1 RM Shoulder to OH

-Enter your shoulder to overhead weight separately
Metcon (Weight)
Enter your Shoulder to Overhead Weight

Extra Work
Metcon (Calories)
Every 2 Min for 18 Min:

50′ HS Walk
Ski for Cals in remaining time

September 28, 2021

9/28/21

Metcon
Metcon (Time)
Gymnastic Test
"Buzz Smiteyear"
For Time:

Row 800/700M
60 Box Jump Overs 24/20"
50 CTB Pull Ups
40 Thrusters 95/65
30 Bar Muscle Ups

Time Cap 16 Min

Scaled
Row 800/700M
60 Box Jump or Step Overs 20"
50 Pull Ups
40 Thrusters 75/55
30 CTB Pull Ups

Time Cap 16 Min

Beginner
Row 600/500M
40 Hops Over Bar
30 Jumping Pull Ups
30 Thrusters 45/35
20 Banded Pull Ups (Most challenging version of pull up possible)

*If time capped, please note reps completed

Extra Work
Metcon (Weight)
EMOM Until Failure
3 Strict Presses
-Start with 60% and add 10/5 lbs per round

rest 2 min
then:

EMOM Until Failure
3 Push Presses
Start at the weight you failed your last set of strict press and add 10/5lbs per round

-combine your heaviest set of 3 strict and push presses together for your total weight score

September 27, 2021

9/27/21

Weightlifting
Deadlift (Weight)
Lifting Test

5-3-3-1-1-1

Start around 60-70% and add weight each set, building to a 1RM for the day. Athletes may perform additional singles as needed.

*After each set, perform 10 Russian KB Swings @70/53 for maximum explosiveness.

Metcon
Metcon
3-5 Sets for Quality

5 Back Extensions
10 S-Leg KB or DB RDL
:60 Sec Plank (May rotate between side and front plank-Goal is to hold for all :60)

Extra Work
Metcon (AMRAP – Reps)
Max Reps in a Teams of 3, rotating for 15 Min (5 sets of each):

-1 Min Max GHD Sit Ups
-1 Min Max Rope Climbs
-1 Min Rest

*Sub T2B for GHD If needed

September 24, 2021

9/24/21

Metcon
Metcon (AMRAP – Rounds and Reps)
CFG Event 11 Partner Style
24 Min AMRAP:

RX Version:
1 Legless Rope Climb
7 S-Arm DB Overhead Squats 70/50
45 DU’s or 15 Heavy DU’s

Intermediate Version:
1 Rope Climb
7 S-Arm DB Front Squats
45 DU’s

Scaled Version:
5 Ring Rows
7 Goblet Squats 50/35
45 Singles Unders

September 23, 2021

9/23/21

Metcon
Metcon (Time)
CFG Event 14 Partner Style
For Time:

RX Version:
6-10-14-20
Deadlift 350/220
8/6" Deficit Kipping HSPU’s

Intermediate Version:
6-10-14-20
Deadlift 275/185
2/1" Deficit Kipping HSPU’s

Scaled Version
6-10-14-20
Deadlift-Heavy
Deficit or Regular Push Ups

September 22, 2021

9/22/21

Metcon
Metcon (Time)
CFG Event 13-Carry

4 Rounds:

RX Version:
15 GHD Sit Ups
6 Burpee DB Box Step Overs- 20" Box 70/50
200M Farmer Carry 70/50
1 Min Rest

Intermediate Version:
15 GHD Sit Ups
6 Burpee DB Box Step Overs- 20" Box 50/35
200M Farmer Carry 50/35
1 Min Rest

Scaled Version:
20 Abmat Sit Ups
6 Burpee Box Jump Overs 20"
200 M Farmers Carry 35/25

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