Pre-Wod
Dynamic Group Warm-Up

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2 Rounds:
3 Burpee Box Jump Over
4 KB Swing
5 C2B

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15 PVC Passthrough
Side-Roll (2 min/side)
Lacrosse Ball scaps (2 min/side)

Skill: Push Press

Workout of the Day for Thursday, September 13th, 2018:
Push Press
5 x 3 @ 75% 1RM

3 Rounds:
14 Burpee Box Jump Over 24/20″
21 KB Swing 70/53-lb
7 Chest-2-Bar Pull-Up

Pre-Wod
Dynamic Group Warm-Up

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2 Rounds:
5 Good Morning
5 Toes-2-Bar
5 Wallball

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Bent Leg Hamstring Pulses (2 min/side)

Skill: Deadlift Bar Path

Workout of the Day for Wednesday, September 12th, 2018:
Deadlift:
Build to 5RM

14 Min AMRAP:
3 Cal Bike, or Row
3 Toes-2-Bar
3 Wallball 20/14-lb
6 Cal Bike, or Row
6 Toes-2-Bar
6 Wallball 20/14-lb
9 Cal Bike, or Row
9 Toes-2-Bar
9 Wallball 20/14-lb
…
Continue Adding 3-Reps Each Round.

Sweat Sessions Workout for Wednesday, September 12th, 2018:
Mobility:
1 Min Frog
1 Min Frog Rocks
1 Min Single Leg Frog Frock Left
1 Min Single Leg Frog Frock Right

Skill: DB Hang Clean & Jerk

4 Rounds, 1 min per station:
• DB Hang Clean & Jerk
• KB Box Step-Up
• Push-Up
• Weighted Ab-mat Sit-Up
• Rest

Pre-Wod
Dynamic Group Warm-Up

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Mobility:
Kettlebell Calve Smash (2 min/side)
Side-Roll: Foam Roller (2 min/side)

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2 Rounds:
6 Trap-3 Raise w/6 Sec. Pause
6 Face-Pulls w/2 sec. Pause

Skill: Strict Muscle-Up Progressions

Workout of the Day for Tuesday, September 11th, 2018:
Strict Weighted Pull-Up*
7 x 2
*Superset with 30 sec. weighted Plank

3 Rounds:
800m Run, or 1k Row, or 2k Bike
5 Strict Muscle-Up
10 Clean & Jerk 135/95-lb

Pre-Wod
Dynamic Group Warm-Up

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10 min EMOM, alt:
Burpee
Cal Row, or Bike

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Banded Hamstring Pulses (90 sec/side)
Pigeon 2 min/side
1 Round: Side-Butt

Skill: High Bar Vs. Low Bar Backsquat

Workout of the Day for Monday, September 10th, 2018:
3 Rounds of Backsquat:
65% x 5
70% x 5
75% x 5+

Complete a set of Backsquat every 2 minutes for 9 rounds. The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 reps, lower your 1RM and recalculate your percentages.

Pick a “Goat” to superset with in-between rounds! What movement do you want to focus on improving?

“After Party”
3 Rounds:
10/7 Cal Bike
10 Double KB Clean & Jerk 53/35-lb

Sweat Sessions Workout for Monday, September 10th, 2018:
Mobility:
With a Band, 1 Min each Position, each side:
• Hamstring
• Adductors
• Hips

3, 6, 9 min AMRAP*:
15 Cal Row, or bike
20 WallBall
15 Box Jump
20 KB Swing
15 Burpee
20 Strict Pull-Up, or Ring Row
15 DB Push Press

*4 minutes Rest in-between rounds. Begin Where you Left Off.

Sunday Fun-Day!

Sweat Sessions Workout for Sunday, September 9th, 2018:
8 Min EMOM, alt:
Dumbbell Hang Clean & Jerk
Toes-2-Bar

8 Min EMOM, alt:
KB Swing
Burpee

8 Min EMOM, alt:
Rope Climb, or Pull-Up, or Ring Row
Box Jump

*4 min rest between rounds.

Workout of the Day for 8am, Saturday, September 8th, 2018:
Snatch Balance:
4 x 3*
*Begin at 50-70% Max Snatch & Build Each Set.

Overhead Squat Every 90 Seconds:
3 x 3 @ 70% 1RM
3 x 2 @ 75% 1RM
3 x 1 @ 80% 1RM

*90 Sec. Rest Between Sets

Workout of the Day for 8am, Saturday, September 8th, 2018:“For Time:
Run 1 Mile
Partner DT
Run 1 Mile
Partner DT

“DT”
5 Rounds:
12 Deadlift 155/105-lb
9 Hang Power Clean 155/105-lb
6 Shoulder-2-Overhead 155/105-lb

Pre-Wod
Dynamic Group Warm-Up

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4 Minute Archetype Mobility:
Choose an Archetype to work on (Hip Hinge, Hip Extension, Overhead, etc.)

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Skill: HSPU & Dubz

Workout of the Day for Friday, September 7th, 2018:
For Time:
1200m Run
60 HSPU
300 Dubz
15 Rope Climb

“After Party”
Backsquat:
4 x 2 @ 85%
*Add 5-10-lb from last week

Sweat Sessions Workout for Friday, September 7th, 2018:
Mobility:
Lacrosse Ball Side-Butt Smash
Bent Leg Hamstring Pulses (42/side)

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Skill: Rope Climbs

12 Min AMRAP:
400m Row
20 Push-Ups
100 Dubz
5 Rope Climbs (or 15 Pull-up/Ring Row)

*Rest 5 Minutes

12 Min AMRAP:
5 Pull-Up
10 DB Push Press
15 KB Deadlift

Pre-Wod
Dynamic Group Warm-Up

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2 Rounds:
200m Row
15 Double KB Sumo Deadlift
1 Round: Side-Butt

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4 Minute Archetype Mobility:
Choose an Archetype to work on (Hip Hinge, Hip Extension, Overhead, etc.)

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Skill: Row Technique

Workout of the Day for Thursday, September 6th, 2018:
For Time:
2k Row

5 Rounds (for quality):
10 Bulgarian Split Lunge 45-50% 1RM Backsquat
10 V-Up

Pre-Wod
Dynamic Group Warm-Up
Group Wrist Warm-Up
Skill: Sandbag Clean
Review: Wall Walks

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4 Minute Archetype Mobility:
Choose an Archetype to work on (Hip Hinge, Hip Extension, Overhead, etc.)

Workout of the Day for Wednesday, September 5th, 2018:
2 Rounds*:
35 Burpee to 45# Plate
15 Sandbag Cleans 150/100-lb

3 Rounds*:
20 Cal Bike, or Row
10 Bar Muscle-Up

4 Rounds*:
15 Toes-2-Bar
30 ft. Handstand Walk

*Rest 5 Min Between Workouts. Record Times of Each Workout.

Sweat Sessions Workout for Wednesday, September 5th, 2018:
Mobility:
• Eccentric Calve Raises (2 min/side)
• Couch Stretch (2 min/side)

Midline:
1/2 Tabatta Each:
• Dead Bug
• Arch Hold
• Side-Plank (Alt. Sides)

Skill: Dubz Technique

5 Rounds, 40 sec on / 20 sec rest, alt:
• Box Jump
• DB Reverse Lunges
• Dubz
• Rest

Pre-Wod
Dynamic Group Warm-Up
4 Minute Mobility:
Choose an Archetype to work on (Hip Hinge, Hip Extension, Overhead, etc.)

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Skill: Push Jerk/Split Jerk

Workout of the Day for Tuesday, September 4th, 2018:
Weighted Dip:
8 x 1, Build Each Set

For Time:
200m run
18 S2OH 135/95-lb, or 55% 1RM
200m run
15 S2OH 135/95-lb
200m run
12 S2OH 135/95-lb
200m run
9 S2OH 135/95-lb
200m run
6 S2OH 135/95-lb
200m run
3 S2OH 135/95-lb