October 03, 2018 Wednesday
Every 2 mins for 12 mins: Squat Snatch + Overhead Squats
Every 2 mins for 12 mins do: 1 Squat Snatch + Overhead Squat, pick load
View Results* Use mats. Complex 1+1.
5 RFT: Deadlifts, Hang Power Snatches and Overhead Squats
5 rounds for time of: 9 Deadlifts, 135/95 lbs 6 Hang Power Snatches, 135/95 lbs 3 Overhead Squats, 135/95 lbs
View Results* Use mats
October 02, 2018 Tuesday
Deadlift: 3-3-3-3-3
Deadlift 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
View Results* Touch and go, no drops. Use mats.
Chipper: Deadlifts, Pull-ups, Box Jumps, KB Swings, Double Under Ladder
For time: 10 Deadlifts, 275/185 lbs 20 Pull-ups 30 Box Jumps, 24/20 in 40 Kettlebell Swings, 53/35 lbs 50 Double Unders 40 Kettlebell Swings, 53/35 lbs 30 Box Jumps, 24/20 in 20 Pull-ups 10 Deadlifts, 275/185 lbs
View Results* Use mats and touch and go DL.
October 01, 2018 Monday
Back Squat 4-4-4
Back Squat 4-4-4 Use the heaviest weight you can for each set. Rest as needed between sets.
View ResultsFGB Style: Air Squats, Push-ups, Row and AbMat Sit-ups
3 rounds, 1 min per station, of: Air Squat Push-up (hand release) Row (calories) AbMat Sit-up Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
View Results* Total reps each round
September 29, 2018 Saturday
Team WOD: Chipper: Row Calories, Deadlifts, Hang Power Cleans and Push Jerks
For time: 40 Row Calories 60 Deadlifts, 135/95 lbs 45 Hang Power Cleans, 135/95 lbs 30 Push Jerks, 135/95 lbs 40 Row Calories 30 Push Jerks, 135/95 lbs 45 Hang Power Cleans, 135/95 lbs 60 Deadlifts, 135/95 lbs 40 Row Calories
View Results* As a team of 2 one works/one rests at a time. One rower and one bar per team. Use mats.
September 28, 2018 Friday
Front Racked Alternating Reverse Lunge 10-10-10
Front Racked Alternating Reverse Lunge 10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets.
View Results* 10 total (5 each leg). Clean from floor. Use mats.
AMRAP 20 mins: Rows, Medicine Ball Cleans and Kettlebell Swings
Complete as many rounds as possible in 20 mins of: Row, 200 m 10 Medicine Ball Cleans, 20/14 lbs 10 Kettlebell Swings, 53/35 lbs
View ResultsSeptember 27, 2018 Thursday
High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1
High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
View Results* High hang (from hips), then hang (above knee). Use mats.
12-9-6-3: Overhead Squats, Handstand Push-ups and Muscle-ups
12-9-6-3 reps, for time of: Overhead Squat, 155/105 lbs Handstand Push-up Muscle-up
View Results* Use mats. Scale MU to BMU or C2B pull-ups, Scale HSPU to abMat, box pike or DB press.
September 26, 2018 Wednesday
Back Squat : 6-6-6
Back Squat 6-6-6 Use the heaviest weight you can for each set. Rest as needed between sets.
View Results3 RFT: Run, Back Squats and Rope Climbs
3 rounds for time of: Run, 400 m 20 Back Squats, 95/65 lbs 3 Rope Climbs, 15 ft
View Results* Use mats. Sub 2:1 Supine RC for RC (6 each round).
September 25, 2018 Tuesday
Bench Press 3-3-3-3
Bench Press 3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
View Results5 RFT: Run, Burpees and Sumo Deadlift High-pulls
5 rounds for time of: Run, 200 m 20 Burpees 12 Sumo Deadlift High-pulls, 75/55 lbs
View ResultsSeptember 24, 2018 Monday
Thruster 2-2-2-2-2
Thruster 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.
View Results3 RFT: Wall Balls and Toes-to-bars
3 rounds for time of: 30 Wall Balls, 20/14 lbs 20 Toes-to-bars
View ResultsSeptember 22, 2018 Saturday
Team WOD: AMRAP 20 mins: Rows, Squat Cleans and Box Jumps
Complete as many rounds as possible in 20 mins of: Row, 150/125 m 6 Squat Cleans, 115/75 lbs 12 Box Jumps, 24/20 in
View Results* As a team of 2 alternate each movement.
September 21, 2018 Friday
Deficit Deadlift: 5-5-5
Deficit Deadlift 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.
View ResultsStand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup. Touch and go. No drops. Use mats. Scaling: Find a deficit that increases range of motion but allows you to lift with excellent mechanics. Beginners ignore the deficit and deadlift from the floor.
5 RFT: Deadlifts, Sit-ups and Lateral Burpees
5 rounds for time of: 10 Deadlifts, 225/155 lbs 25 AbMat Sit-ups 10 Lateral Burpee (Over Barbell)s
View Results* Use mats, touch and go, no drops.
September 20, 2018 Thursday
Squat Snatch 1-1-1-1
Squat Snatch 1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
View Results* Use mats.
Alt EMOM 18 mins: Double Unders, Muscle-ups and Single Arm DB Overhead Squats
Every 1 min for 18 mins, alternating between: 30 Double Unders 4 Muscle-ups 12 Single Arm Dumbbell Overhead Squats, 50/35 lbs
View Results* DB OHS complete 6 each arm. Scale MU to 8 C2B pull-ups.
September 19, 2018 Wednesday
Jerry
For time: Run, 1 mi Row, 2000 m Run, 1 mi U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.
View ResultsOptional Checkout: Farmers Walk (Kettlebell)
Farmers Walk (Kettlebell) 200 m This is an all out effort for time.
View Results* Grab a pair of KB and go 200m Farmer Carry for time. Do not drop KB.
September 18, 2018 Tuesday
Push Press: 1-1-1-1
Push Press 1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
View Results* Alternate PP with hanging L Sits.
L Sit (Hanging) : 3x 30 secs
L Sit (Hanging) 3x 30 secs Rest as needed between sets.
View Results* Alternate with Power Cleans. Accumulate 30 sec hanging in L sit. Scale to one leg out, or k2C hanging.
Chipper: Run, Handstand Push-ups, Burpee Pull Ups, Dips, and Push-ups
For time: Run, 400 m 30 Handstand Push-ups 20 Burpee Pull Ups 30 Ring Dips 20 Burpee Pull Ups 30 Push-ups Run, 400 m
View ResultsSeptember 17, 2018 Monday
Front Squat: 1RM
Record your best Front Squat 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.
View ResultsFT: Front Squats, Kettlebell Swings and Run
For time: 18 Front Squats, 135/95 lbs 18 Kettlebell Swings, 70/53 lbs Run, 200 m 15 Front Squats, 135/95 lbs 15 Kettlebell Swings, 70/53 lbs Run, 200 m 12 Front Squats, 135/95 lbs 12 Kettlebell Swings, 70/53 lbs Run, 200 m 9 Front Squats, 135/95 lbs 9 Kettlebell Swings, 70/53 lbs Run, 200 m 6 Front Squats, 135/95 lbs 6 Kettlebell Swings, 70/53 lbs Run, 200 m
View ResultsSeptember 15, 2018 Saturday
Team WOD: Team Glen
For time: Clean and jerk, 40 reps (135/95) Run 1 mile (400m shuttle. You and your partner will run twice for a total of 800m) 15 foot Rope climb, 10 ascents (3 to 1 supine/rope pull-ups) Run 1 mile (400m shuttle run) 100 Burpees (Break up however you like) Post total time.
View Results