SEPTEMBER 2021
 

1 SEPTEMBER 2021

RX WOD -

6 Sets for Weight

1 Dedlift

1 Squat Clean

1 Clean & Jerk

SCALED WOD - 

6 Sets for Weight

1 Dedlift

1 Squat Clean

1 Clean & Jerk

AFTER BURNER -

For Longest Hold

Banded Obl Lateral Body Pulls

Bench Plank/Lateral Plank

More Scaling Options Available

2 SEPTEMBER 2021

RX WOD -

For Time (25 Min CAP)

1.5k Run/1375k Row

Then 5 Rounds

21 BF Situps

15 KB SDHP @24/16k

9 Burpees

SCALED WOD -

AMRAP (25 Min CAP)

3 Minute Run/Row

Then 

7 BF Situps

7 KB SDHP

7 Burpees

More Scaling Options Available

3 SEPTEMBER 2021

SKILL  - 

Progressing to HSPU or Beyond

RX WOD - 

E6MOM x 4

200m Plate Pinch Farmer Carry @ 20's/15's

10 Box Jump On & Over @24/20"

10 HSPU

SCALED WOD -

E6MOM x 4

200m Plate Pinch Farmer Carry 

10 Box Step Ups

10 Pike Pushups

More Scaling Options Available

4 SEPTEMBER 2021

ACCESSORY -

Lat & Lower body Mobility

RX WOD -

AMRAP 18 Min

2k Run/2.5k Row

Then AMRAP Remaining Time

15 Push Press @50/35k

15 Front Squat

SCALED WOD -

AMRAP 18 Min

2 Minute Run/Row

10 Push Press

10 Front Squat

More Scaling Options Available

 

6 SEPTEMBER 2021

STRENGTH -

6 Rounds for Weight

8 Back Squat

20 Walking Lunges

100m Run/125m Row

RX WOD -

TUGBOAT For Time (10 Min CAP)

2 Rounds

25 Power Clean @55/35k

25 Bar Facing Burpee

SCALED WOD -

TUGBOAT For Time (10 Min CAP)

2 Rounds

25 Med Ball Clean 

25 Box Burpee

More Scaling Options Available

7 SEPTEMBER 2021

SKILL -

Manmaker

RX WOD -

10 to 1 For Time

Manmaker @25's/15's

100m Run/125m Row

SCALED WOD - 

10 to 1 For Time

Manmaker 

Run/Row

More Scaling Options Available

8 SEPTEMBER 2021

METCON

100m Sprint /125m Row

1-10 Wall Balls @9/6k

RX WOD -

For Weight

6 Sets

1 Power Snatch + 3 OHS

SCALED WOD - 

For Technique

6 Sets

1 Power Snatch + 3 OHS

More Scaling Options Available

 

9 SEPTEMBER 2021

RX WOD -

50-40-30-20-10 For Time

Double Unders

Butterfly Situps

100m Plate Pinch Farmer Carry @ end of each round @20's/10's

SCALED WOD -

50-40-30-20-10 For Time

Skips

Butterfly Situps

100m Plate Pinch Farmer Carry @ end of each round

More Scaling Options Available

10 SEPTEMBER 2021

STRENGTH  - 

6 Rounds for Weight

8 Bench Press

20 Pushups

RX WOD - 

For Time (15 CAP)

400m Run/500m Row

21 Toes to Bar

21 Shoulder to Overhead @55/35k

400m Run/500m Row

15 Toes to Bar

15 Shoulder to Overhead @55/35k

400m Run/500m Row

9 Toes to Bar

9 Shoulder to Overhead @55/35k

SCALED WOD -

For Time (15 CAP)

Run/Row

21 Toes to Rig

21 Shoulder to Overhead 

Run/Row

15 Toes to Rig

15 Shoulder to Overhead 

Run/Row

9 Toes to Rig

9 Shoulder to Overhead 

More Scaling Options Available

11 SEPTEMBER 2021

RX WOD -

Partner WOD For Time

8 Rnds Cindy = 5 Pullups, 10 Pushups, 15 air squats

80 Dedlifts @100/80k

6 Rnds Cindy

60 Dedlifts

4 Rnds Cindy

40 Dedlifts

2 Rnds cindy

20 Dedlifts

SCALED WOD -

Partner WOD For Time

8 Rnds Cindy = 5 pullups, 10 Pushups, 15 air squats

40 Dedlifts

6 Rnds Cindy

30 Dedlifts

4 Rnds Cindy

20 Dedlifts

2 Rnds cindy

10 Dedlifts

More Scaling Options Available

13 SEPTEMBER 2021

STRENGTH -

6 For Weight (20 Min)

1 Dedlift

1 Power Clean

1 Power Squat Clean

RX WOD -

12-9-6-3-6-9-12 For Time  (18 Min)

Power Snatch @55/35k

Box Jump Overs @24/20"

SCALED WOD -

12-9-6-3-6-9-12 For Time  (18 Min)

Power Snatch 

Box Step Ups

More Scaling Options Available

14 SEPTEMBER 2021

RX WOD -

5 Rounds for Time (25 Min CAP)

20 KB Step Ups @20" @24/16k

20 AM KB Swings 

20 BF Situps

SCALED WOD - 

5 Rounds for Time (25 Min CAP)

20 Step Ups 

20 AM KB Swings 

20 BF Situps

More Scaling Options Available

15 SEPTEMBER 2021

STRENGTH

6 Rounds for Weight

3 Pendallay Row

RX WOD -

For Time (18 Min CAP)

1k Run/1250m Row

Then 5 Rounds 

5 Push Jerk @60/40k

5 Pullups

5 HSPU

SCALED WOD - 

For Time (18 Min CAP)

3 Min Run/Row

Then 5 Rounds 

5 Push Jerk 

5 Ring Row

5 Pike Pushup

More Scaling Options Available

16 SEPTEMBER 2021

ACCESSORY -

TABATA 

Monster Walks

Butterfly Bridges

 

RX WOD -

20 Min EMOM For Reps

Min 1 - Max Step Ups @20"

Min 2 - Max Am KB Swing @24/16k

Min 3 - Max Air Squats

Min 4 - Max Hollow Rock

Min 5 - Rest

SCALED WOD -

20 Min EMOM for Reps

Min 1 - Max Step Ups 

Min 2 - Max R KB Swing 

Min 3 - Max Air Squats

Min 4 - Max Hollow Rock

Min 5 - Rest

More Scaling Options Available

17 SEPTEMBER 2021

SKILL  - 

Lunging to use glutes

RX WOD - 

E4MOM x 5

100m Tyre Carry @2x/1x

12 Back Rack Lunges @55/35k

24 Dbl Unders / 48 Skips

SCALED WOD -

E4MOM x 5

100m Plate Carry 

12 Lunges 

48 Skips

More Scaling Options Available

18 SEPTEMBER 2021

STRENGTH -

1RM Dedlift

 

RX WOD -

SURPRISE WOD

SCALED WOD -

SURPRISE WOD

More Scaling Options Available

 

20 SEPTEMBER 2021

STRENGTH -

6 Rounds for Weight

4 Strict Press

4 Wall Walks

RX WOD -

10 Rounds for Time

5 Burpees over DB @25/15k

10 Alt DB Hang Snatch

SCALED WOD -

10 Rounds for Time

5 Burpees 

10 Alt DB Hang Snatch

More Scaling Options Available

21 SEPTEMBER 2021

ACCESSORY -

5 Sets x 5 Reps

DB Bent over Flye

BB Bent Over Row

RX WOD -

18 Min AMRAP

3 Power Clean @55/35k

3 Front Squat

30 Dbl Unders/60 Skips

6 Power Clean

6 Front Squat

60 Dbl Unders/120 Skips

etc

SCALED WOD - 

18 Min AMRAP

3 MB Clean 

3 Air Squat

30 Skips

6 MB Clean

6 Air Squat

60 Skips

etc

More Scaling Options Available

22 SEPTEMBER 2021

STRENGTH

6 Rounds for Weight

1 Push Press

1 Push Jerk

1 Split Jerk

RX WOD -

3 Rounds each for Time

400m Run/500m Row

15 Hang Snatch @45/30k

15 OH Squats

1 Min Rest

Score Time Taken to Complete Each Round

SCALED WOD - 

3 Rounds each for Time

Run/Row

15 Hang Snatch 

15 Front Squats

1 Min Rest

Score Time Taken to Complete Each Round

More Scaling Options Available

 

23 SEPTEMBER 2021

METCON - 

Beep Test/2k Row for Time

 

RX WOD -

10 to 1 For Time

Wall Balls 

Toes to Bar

SCALED WOD -

10 to 1 For Time

Wall Balls 

Toes to Rig

More Scaling Options Available

24 SEPTEMBER 2021

ACCESSORY  - 

3 Sets x 10 Reps

Reverse Walking Lunges

Dedlift

RX WOD - 

For Reps

4 Min 

400m Run/500m Row

Max Rep Front Squats Remaining Time @60/40k

1 Min Rest then

400m Run/500m Row 

Max Rep Shoulder to Overhead Remaining Time

1 Min Rest then

400m Run/500m Row

Max Rep Dedlift Remaining Time

SCALED WOD -

For Reps

4 Min 

Run/Row

Max Rep Air Squats Remaining Time 

1 Min Rest then

Run/Row 

Max Rep Shoulder to Overhead Remaining Time

1 Min Rest then

Run/Row

Max Rep Dedlift Remaining Time

More Scaling Options Available

25 SEPTEMBER 2021

STRENGTH -

1RM Power Clean

RX WOD -

For Time (25 Min CAP)

200m DB Farmer Carry @25/15's

50 Box Jumps @24/20"

200m DB Farmer Carry

50 Hang Cleans @45/30k

200m DB Farmer Carry

50 Front Squats

200m DB Farmer Carry

50 Push Press

SCALED WOD -

For Time (25 Min CAP)

200m DB Farmer Carry 

25 Box Step Ups @20"

200m DB Farmer Carry

25 MB Cleans

200m DB Farmer Carry

25 Air Squats

200m DB Farmer Carry

25 MB Push Press

More Scaling Options Available