SEPTEMBER 2020
1 SEPTEMBER 2020
WOD - 10 Rounds for Time - BEAST MODE
(New Round Every 3 Minutes)
200m Sprint/250m Row
10 Burpee Box Jump Overs @20"
Scaling Options Available
2 SEPTEMBER 2020
SKILL - Toes to Bar
WOD - 3 Rounds for Time - BEAST MODE
2 Sets of
24 Wall Balls @9/6k
12 Toes to Bar
6 Power Cleans @70/50k
Rest 2 Mins Between Rounds
Scaling Options Available
3 SEPTEMBER 2020
MOBILITY
WOD - MARY - 20 Min AMRAP - BEAST MODE
5 HSPU
10 Pistols
15 Pullups
Scaling Options Available
4 SEPTEMBER 2020
SKILL - Devils Press (Back Positions)
WOD - 10 Min AMRAP - BEAST MODE
10 Alt. Devils Press @2 x 15/10k
30 Alt Leg V-Ups
Rest 2 Mins then
10 Min AMRAP
20 Alt Devils Press
40 Alt Leg V-Ups
Scaling Options Available
5 SEPTEMBER 2020
STRENGTH - Build to Weight for WOD
WOD - Scaled EVEREST 21-15-9 - BEAST MODE
Back Squats @100/80k
Strict HSPU
Scaling Options Available
7 SEPTEMBER 2020
STRENGTH - 3 Weeks to a Better MURF
3x1 pullup, 2 pushup, 3 squats in 2 mins
3x2 pullups, 4 pushups, 6 squats in 2 mins
3x3 pullups, 6 pushups, 9 squats in 2 mins
3x4 pullups, 8 pushups, 12 squats in 2 mins
WOD - 5 x 3 Min AMRAP BEAST MODE
10 Clean & Jerk @65/45k
5 Box Jump On and Overs @20"
2 Min Rest
Scaling Options Available
8 SEPTEMBER 2020
WOD - For Reps
5 x 3 Min AMRAP (1 Min rest between)
3 DB Dedlift @ 2 x 20/10k
3 DB Hang Clean
3 DB Front Squat
3 DB Push Press
3 DB Thrusters
Scaling Options Available
9 SEPTEMBER 2020
STRENGTH - 3 Weeks to a Better MURF
3x1 pullup, 2 pushup, 3 squats in 2 mins
3x2 pullups, 4 pushups, 6 squats in 2 mins
3x3 pullups, 6 pushups, 9 squats in 2 mins
3x4 pullups, 8 pushups, 12 squats in 2 mins
3x5 pullups, 10 pushups, 15 squats in 2 mins
WOD - 21 Min AMRAP
3 Rope climb
6 ea Renegade row @ 1 x 20/12.5k
9 ea Single Arm Snatches
12 ea lunges
15 Toes to Bar
Scaling Options Available
10 SEPTEMBER 2020
MOBILITY
WOD - 3 Rounds for Time
25 Calorie Row
35 Wall Balls @9\6k
200m Run/600m Bike
Scaling Options Available
11 SEPTEMBER 2020
STRENGTH - 3 Weeks to a Better MURF
3x1 pullup, 2 pushup, 3 squats in 2 mins
3x2 pullups, 4 pushups, 6 squats in 2 mins
3x3 pullups, 6 pushups, 9 squats in 2 mins
WOD - 4 Rounds for Time
50 Dbl Unders / 100 skips
15 Dedlifts @80/60k
10 HSPU
Scaling Options Available
12 SEPTEMBER 2020
WOD - CASS's WOD
Scaling Options Available
14 SEPTEMBER 2020
STRENGTH - 3 Weeks to a Better MURPH
4x1 pullup, 2 pushup, 3 squats in 2 mins
4x2 pullups, 4 pushups, 6 squats in 2 mins
4x3 pullups, 6 pushups, 9 squats in 2 mins
4x4 pullups, 8 pushups, 12 squats in 2 mins
WOD - E4MOM x 3
3 Dedlifts @90/70k
6 Burpees Over Bar
9 Dedlifts
100m Run/125m Row
Rest 2 Minutes then
E4MOM x 3
3 Push Press @60/40k
6 BF Situps
9 Push Press
12 Wall Balls @9/6k
Scaling Options Available
15 SEPTEMBER 2020
ACCESSORY -
Banded Reverse Lunges
Banded Dedlift
Single Leg Hip Ext.
Plank with Glute Press
18 SEPTEMBER 2020
STRENGTH - 3 Weeks to a Better MURF
4x1 pullup, 2 pushup, 3 squats in 2 mins
4x2 pullups, 4 pushups, 6 squats in 2 mins
4x3 pullups, 6 pushups, 9 squats in 2 mins
WOD - 17 Min AMRAP
40 Burpees to Plate
30 Plate Ground to Overhead @25/15k
30 Burpees to Plate
30 Plate Ground to Overhead
20 Burpees to Plate
30 Plate Ground to Overhead
10 Burpees to Plate
30 Plate Ground to Overhead
Plate Ground to Overhead for Remaining Time
Scaling Options Available
19 SEPTEMBER 2020
WOD - Partner BEAR For Time
7 Rounds Each - 5 Sets ea Round
1 Power Clean @65/45k
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Scaling Options Available
21 SEPTEMBER 2020
STRENGTH - 3 Weeks to a Better MURPH
4x1 pullup, 2 pushup, 3 squats in 2 mins
4x3 pullups, 6 pushups, 9 squats in 2 mins
5x5 pullups, 10 pushups, 15 squats in 2 mins
WOD - 10 Min AMRAP
10 Strict Press @50/30
15 OHS
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat
Expect 1 round start again
if under
Scaling Options Available
22 SEPTEMBER 2020
ACCESSORY -
Thoracic Spine Strength
WOD - 3 Rounds For Time
10 Clean & Jerk @70/50k
20 Box Step Ups @24"
10 Burpees
Scaling Options Available
23 SEPTEMBER 2020
STRENGTH - 3 Weeks to a Better MURF
4x1 pullup, 2 pushup, 3 squats in 2 mins
4x2 pullups, 4 pushups, 6 squats in 2 mins
4x3 pullups, 6 pushups, 9 squats in 2 mins
4x4 pullups, 8 pushups, 12 squats in 2 mins
4x5 pullups, 10 pushups, 15 squats in 2 mins
WOD - For Time
250m Run/25 Cal Row
5 Squat Snatch @65/45k
200m Run/20 Cal Row
4 Squat Snatch
150m Run/15 Cal Row
3 Squat Snatch
100m Run/10 Cal Row
2Squat Snatch
50m Run/5 Cal Row
1 Squat Snatch
Scaling Options Available
24 SEPTEMBER 2020
MOBILITY
WOD - 30, 20, 10, 5 For Time
Burpees
Floor ring rows
BF Situps
Scaling Options Available
25 SEPTEMBER 2020
ACCESSORY - Thoracic Spine Stretch
WOD - CHARLOTTE FOR TIME
21-15-9
OH Squat @45/30k
SDHP
Scaling Options Available
26 SEPTEMBER 2020
WOD - MURPH Any How
1.6k Run/2k Row
100 Pullups
200 Pushups
300 Air Squats
1.6k Run/2k Row
Scaling Options Available
28 SEPTEMBER 2020
STRENGTH - 2 Min AMRAP
Ring Dips
WOD - EMOM For Time
20 Double Unders/40 Skips
100 KB American Swings @24/16k
Scaling Options Available
29 SEPTEMBER 2020
STRENGTH - 2 Min AMRAP
DB Shoulder Press
WOD - 8 Rounds 1 Min EMOM AMRAP (Score is Wall Balls)
8 Dedlift @60/40k
6 Hang Clean
4 Front Squat
2 Push Jerk
Max Wall Balls in Remaining Time @9/6k
1 Min Rest
Scaling Options Available
30 SEPTEMBER 2020
STRENGTH - 2 Min AMRAP
Pushups
WOD - 2 x 10 Min AMRAP
6 Power Clean @50/35k
8 Lateral Burpees Over Bar
12 KB Swings @24/16k
Rest 1 Min Then
200m Run
18 KB Swings
12 BB Shoulder to Overhead
Scaling Options Available
