Saturday September 14

1 Rep Maxes and Wendler

When the calendar changes to October so will our programming for lifting.  We will once again be using the Wendler 5-3-1 system to increase our strength and work on our form.  During the last 2 weeks of September you will have an opportunity to get a 1 rep max for any lifts you may have missed over the last few weeks.  Please plan on getting in the gym on the days you are missing a 1 rep max.  You will need to know a max for: Back Squat, Front Squat, Push Press, Shoulder Press, Squat Clean, Squat Snatch, Deadlift, and Bench Press.  Below is the schedule for the upcoming lifts:

Tuesday Sept 17: Back or Front Squat

Thursday Sept 19: Press or Push Press

Saturday Sept 21: Bench Press or Deadlift

Monday Sept 23: Clean or Snatch

Wednesday Sept 25: Press or Push Press

Friday Sept 27: Back or Front Squat

Again, if you do not have a number for one of those lifts, please make sure you make it in on one of those days.

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

AMRAP 30

5 HSPU

10 Front Squat (1/2 BW)

20 Pull-ups

40 Double Unders

*If you are new you may want to consider doing this as a half WOD or partner WOD.

Friday September "Max Jerk"

1 Rep Maxes and Wendler

When the calendar changes to October so will our programming for lifting.  We will once again be using the Wendler 5-3-1 system to increase our strength and work on our form.  During the last 2 weeks of September you will have an opportunity to get a 1 rep max for any lifts you may have missed over the last few weeks.  Please plan on getting in the gym on the days you are missing a 1 rep max.  You will need to know a max for: Back Squat, Front Squat, Push Press, Shoulder Press, Squat Clean, Squat Snatch, Deadlift, and Bench Press.  Below is the schedule for the upcoming lifts:

Tuesday Sept 17: Back or Front Squat

Thursday Sept 19: Press or Push Press

Saturday Sept 21: Bench Press or Deadlift

Monday Sept 23: Clean or Snatch

Wednesday Sept 25: Press or Push Press

Friday Sept 27: Back or Front Squat

Again, if you do not have a number for one of those lifts, please make sure you make it in on one of those days.

Warm Up

Group Dynamic

Skill

Jerk (3@55, 3@65, 3@75,1@85, 1@95, 1@MAX)

Metcon

AMRAP 9

3 Ground to Overhead (135/95)

6 Ring Dips

9 Box Jumps

Thursday September 12

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 are sit-ups, and the last 8 intervals are squats.

Pull-ups

Push-ups

Sit-ups

Squats

No rest between movements

Score is TOTAL REPS

Wednesday September 11 "Max OHS"

Warm Up

Group Dynamic

Skill

OHS (3@55, 3@65, 3@75,1@85, 1@95, 1@MAX)

Metcon

PARTNER WOD

AMRAP 12

10 KB Clean & Jerk

10 Swings

10 KB Clean & Jerk

10 SDHP

(55/35)

Partners alternate rnds

Tuesday September 10

Warm Up

Group Dynamic

Skill

1 mile TT

Metcon

Partner WOD

100 reps of each:

SDHP (95/65)

Floor Wipers

Box Jumps (24/20)

Evil Wheels

Burpees

Push Press (95/65)

Mountain Climbers (L/R=1)

Calories

OHS (95/65)

T2B

*Break up any order

*Break up reps any way

Monday September 9

Warm Up

Group Dynamic

Skill

Squat Snatch (3@55, 3@65, 3@75,1@85, 1@95, 1@MAX)

Metcon

CCF Ability Test

AMRAP 15

5 Pull-ups

10 HR Push-up

15 Wallballs

20 KB Swings (55/35)

Saturday September 7 "Max Jerk"

Warm Up

Group Dynamic

Skill

Jerk (5@50, 5@60, 5@70, 3@80, 1@90, 1@MAX)

*from rack

Metcon

"JACKIE"

1000 m Row

50 Thrusters (bar)

30 Pull-ups