314 Week of 9/24
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Monday TuesdayWednesdayThursday FridaySaturday
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9/249/259/269/279/289/29
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WarmupWarmupWarmupWarmupWarmupWarmup
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250m RowMatt Chan Warmup400m Run500m Row400m RunSpealler Warmup
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10 Active Spidermans8/8 Spiderman Lunges3 RoundsBow/Bend3 Rounds Cindy
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30s Squat Hold10/10 Lateral Lunges5 PullupsTrunk TwistsWOD
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250m RowInchworm + Pushups (5-4-3-2-1)10 PushupsLeg SwingsStrengthTeams of 3
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10 Lunges10/10 Windmills15 Air SquatsHip CirclesBack SquatFrom CFNE
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10 Air Squats10/10 Arm Circles (Forwards/Backwards)Glute Bridges5x3 @ 80%“Century Club”
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250m Row10/10 Arm PretzelsStrength/SkillCat/CowPause Back SquatTeams of 3
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10 Lunges
10/10 Shoulder Rolls (Forwards/Backwards)
Split JerkChild to Cobra5x4 @ 65%For Time:
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10 Jumping Air Squats10/10 Wrist Circles5 Rounds not for TimeT-Glutes/T-Hips100/75 Calorie Row
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3 x Power Clean + 3 x Split JerkGood MorningsWOD100 Box Jump Overs (24/20)
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StrengthGymnastics200m Run5 Rounds Not for Time100 Power Snatches (75/55)
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Back Squat12 Minute EMOM- Add weight as ableWOD
10 1-Arm KB Strict Press Right
100 Thrusters (75/55)
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12 Minute EMOMEven: Pullup Complex*- Focus on proper recovery: Front Foot, Back Foot, Down5 Rounds
10 1-Arm KB Strict Press Left
100 Chest to Bar Pull-ups
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Even: 6 Back Squats @ 60%
- Strict Pullup, Kipping Pullup, C2B, Bar MU
20 KBS 53/35 200m Run100 Thrusters (75/55)
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Odd: 30 Double Unders- Scale to 5-8 Pullups400m Run100 Power Snatches (75/55)
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Odd: 10 HR PushupsWOD- Goal is to get KBS unbrokenCashout100 Box Jump Overs (24/20)
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WOD*Advanced do 2-3 reps each7 Minute Clock
- Scale weight as needed to maintain form
400m Run for Time100/75 Calorie Row
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15 Minute AMRAP50 Wall Balls 20/14**25 Minute Cap
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10 KB SDHP 70/53WODAMRAP Burpees in Time RemainingCashout
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20 WB Situps20 HSPU3 Minute Rest1000m Row for TimeCashout
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400m Run20 Box Jumps 24/207 Minute AMRAP1 Mile Run
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20 Cal Row
30 Alternating 1-Arm DB Cluster 50/35
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25 Ring DipsAMRAP Burpees in Time Remaining
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25 Box Jumps 24/20
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25 Cal Row
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30 Pushups
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30 Box Jumps
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30 Cal Row
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*20 Minute Cap
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