WOD

Saturday

Saturday

Metcon (Time)
“Flashback 2.1”
Teams of Two

10 Wall walks
25 Toes 2 Bar
40 KB swings (53,35) Big Dawgs (70,53)
50 Wall Balls (20,14)
75 AB mat situps
1 mile run
75 AB mat situps
50 Wall Balls (20,14)
40 KB swings (53,35) Big Dawgs (70,53)
25 Toes 2 Bar
10 Wall walks


Friday

Friday
No 430 or 530pm classes.
-Signups for powerlifting meet start this weekend

Mobility
Back Squat (4×4)
4@70%
4@75%
4@80%
4@85%
Metcon (AMRAP – Rounds and Reps)
“Mainsite Rope Climb/Front Squat”

Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb/125-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb/125-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb/125-lb. front squats, 6 reps

L3: (155, 105) (1 Rope Climb)
L2: (115, 80) (2 Wall Walks)
L1: (85, 70) (NO Pull-ups anything else No RR) (Bent over Row ok)

Continue adding 2 reps to the front squats each interval for as long as you are able …6-8-10-12….

-The workout is over when you can no longer complete the squats to be done in a given interval

Cash Out
BOOTY DAY!

Fit Camp

Fit Camp
-No class Friday 430&530PM

Warm-up
AMRAP 5 Minutes
Ab Mat PIZZA GAME

-Remember that you Must Hold the ABMAT(pizza) over your head the entire time or at least higher than your shoulders
-Once your pizza is knocked off, you must perform 5 burpees to get back into the game

Metcon (AMRAP – Reps)
“Minute 2 Win It”

Part 1
3 rounds
1 minute push ups
1 minute kb swings
1 minute box jumps – low and fast
1 minute hollow rockers
1 minute bike
-no rest-

Rest 5 Minutes between workouts

Part 2
“Minute to Win It”
3 rounds
1 minute slam ball or KB sdhp
1 minute box dips
1 minute knee 2 elbow
1 minute plank
1 minute row
–no rest–

*Score Reps

-Try to work for 40-50 secs per movement
-Scale up or down as necessary
-Coaches this will take 35 mins
-Stagger starts on movements if needed
Extra Endurance
Choose ONE of the following sports:
(Th-F-Sa)
TABATA
8 Rounds :20sec on :10sec off
Row
or
Run
or
Treadmill Hill Sprints 12 degree Incline – My Favorite!!!
or
Assault

Wednesday

Wednesday
-No class Friday 430 or 530pm

Fit Test: Max Pull-ups
Max set of pull-ups:
-either kipping, butterfly, or least resistance band

Perform 3-5 warmup sets before completing a set for max reps!
Metcon (5 Rounds for reps)
“Work/Rest – Push and Weighted Pull”

5 Rounds
3-minute AMRAP of:
250/200m Row
20 push presses
Max-rep weighted pull-ups
Rest 2 minutes between rounds.

Men: 115-lb. press; 50-40-30-20-10-lb. weighted pull-ups
Women: 80-lb. press; 25-20-15-10-5-lb. weighted pull-ups

Intermediate Option
5 Rounds
3-minute AMRAP of:
20 push presses
Max rep weighted pull-ups or Strict without weight or Strict with bands
Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.
Men: 85-lb. press; 30-20-10-lb.weighted pull-ups, then strict, then strict
Women: 60-lb. press; 15-10-5-lb.weighted pull-ups, then strict, then strict

Beginner Option
3-4 Rounds
3-minute AMRAP of:
250/200m Row
15-20 push presses
Max-rep Ring Rows or jumping pull-ups

-Each round, decrease weight on the pull-up. Hold dumbbell between legs.
-I would like the Push Press to be unbroken most rounds.

Scaling
This push/pull interval calls for a max effort each round on the pull-ups. Modify the pull-ups to something that is challenging yet still allows you to complete multiple reps each round. Consider reducing the number of rounds to reduce the overall volume. No kipping allowed today.

Finisher
Booty Challenge

or
BB Bench Press
8-8-6-6-4-4 – Then after last set drop down 40lbs and perform max reps
-adding weight each set to a 4RM

Bench Press (8-8-6-6-4-4)

Tuesday

Tuesday

Back Squat (5-5-3-2-1)
5@70%, 5@80%, 3 @85%, 2 @90%, 1 @100%
-2 Min rest between sets
Metcon (Time)
For time

“Stampede”
30-20-10
Front Rack Front Lunges (135,95)
Burpees over the bar

L3: (115, 80)
L2: (95, 65)
L1: (65, 45)

Extra Oly
Every 2 minutes for 14
Power Clean + Hang Squat Clean + Full Squat CLean
Add weight each set

Monday

Monday

Power Snatch (1RM)
EMOM 10
-Perform one Snatch, working up to daily max
-Start @50-60%
Metcon (Time)
“Snatchinator”
10-9-8-7-6-5-4-3-2-1
Power Snatch (115,80)
200m Run (after each round)

L3: (95,65)
L2: (75,55)
L1: (55,35) (100m Run)

*20 Min Cap

Finisher
Booty Challenge
Add Abs:
3 RDS
20 V-ups
60 Bicycle Crunches
Extra Endurance
Complete during the week:
6 Rounds
Row 1000m
or
Run 800m
or
Airdyne 3 Minutes for Calories
Rest 3 Minutes between rounds

Friday

Friday
-Last day to sign-up for personal nutrition challenge
-3 needed to reach next prize tier!
-Beer Mile is tomorrow, participants check-in from 9-10am
-Bring any food, dish or spectators
-You can still sign-up!

Strength
Back Squat (6-6-3-2)
6@70%, 6@80%, 3@90%, 2@95%
Banshee (Time)
“Banshee”

3 RFT
21 Burpees
15 Hang Power Cleans (135,95)
9 Thruster (135,95)

L3: (115, 80)
L2-(105,70)
L1-(75,45) (2 RDS)

Finisher

Fit Camp

Fit Camp
-Sign Up for our Nutrition Challenge 10/12
-Beer Mile for Boobs is October 13th!

Warm-up
Teams of Two
Partner 1 runs 100m while partner 2 does max pushups-then switch
Partner 1 runs 200m while partner 2 does max hollow rockers-then switch
Partner 1 runs 400m while partner 2 does max situps-then switch
Metcon (Time)
Team Mighty Mouse

Teams of 2
For Time

50 V-ups
50 Wallballs
50 Leg raises
50 DB snatch
50 V-ups

*Split up reps however desired
3: Metcon (No Measure)
WOD 3

3 RDS
1 Min at Each Station
Slam Balls
KB SDLHP
Mtn Climbers


Wednesday

Wednesday
-two more days to sign up for the Personal Nutrition Challenge
-4 more sign-ups for grand prize to be Personal Barbell!

Strength
Conventional Deadlift Against Band (5×5)
-Every 2:00 for 5 sets perform 5 reps “Touch N’ Go”
-:5 eccentric motion on each rep
-Add wt. each set starting at 50%
-Newer athletes may not need bands
Metcon
Metcon (AMRAP – Reps)
4 Rounds
AMRAP 3 Minutes
20/15 Cal Row
20 Unbroken KB Swings (70,53)
Max DU in remaining time

Rest 2 Minutes between rounds

L3: (53,35) (Max DU practice)
L2: (35,26)
L1: (26,18) (Max SU)

*Score DU’s
-Anyone doing singles must divide their score by 2
Cash Out
4 Rounds
1:30 Minute Plank
20 Lateral Side Squats with two DBs

or
Booty Challenge


Tuesday

Tuesday

Strength
Pull-up Practice:
10 Minutes of
-Butterfly or Kipping work
*Strength work for those who do not have strict pull-ups yet
Metcon (Time)
“Irish Car Bomb”

3RFT
400m Run
30 Games Box Jumps (24,20)
15 Pull-ups

L3: (10 Pull-ups)
L2: (Step-ups) (5-10 Negatives)
L1: (Jumping Pull-ups)

Finisher
Booty Challenge

or
3 Rds
8-12 DB Row
15 Band Pull-Aparts
20 GHD SU or 25 AB Mat


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