Workouts for 9/23 – 9/29

Fantastic overhead “lock-outs” with last week’s overhead hold intervals. Good stuff!




Monday 9/23


10 Devils Press
10 OH DB/KB Lunges (total)
200 Row

Rest 3 minutes

15 DB/KB Hang Cleans
15 DB/KB Bent Rows
200m Ski

Rest 3 minutes

20 Russian Twists
20 Box Jumps
200m Run




Tuesday 9/24


Option 1
5 x 5 Strict Press
*Between sets 3-5 Pull-Ups (use the crossbars on rig) or 10 Hard Ring Rows

Option 2
10MINS For Quality (4-5 rounds)
8-10 Seated DB Strict Press (r/l)
5-8 Single Arm Ring Rows (r/l)


Plate sit-ups




Wednesday 9/25


400M Run/Row/Ski
20 Kettlebell Swings
30 Double Unders


Core Circuit – Coaches Choice




Thursday 9/26


8 Rounds w/Partner
15/12 Cals
10 DB/KB Clean & Jerks
1 Lap Heavy Gimmes
5 Burpee Pull-Ups
200m Run/Row/Ski
*alternate exercises with partner


If time allows:

Pull-up Ladder (10 min cap)
With a continuously running clock do one pull-ups the first minute, two pull-ups the second minute, three pull-ups the third minute…… continuing as long as you are able or until the 10 minutes is up.

*If using bands think about doing this WOD in reverse and just using the minutes as the intervals….with good form (pulling from lats and NOT using hips) do as many as you can in the first minute (maybe max of 5-10), then drop the band down and do 1 less the next minute and so on…..maybe you will be able to do 1 without a band! It’s worth trying!




Friday 9/27


3 Rounds
10 Deadlifts (115/75)
2 Rope Climbs
10 Power Cleans (115/75)
2 Rope Climbs
10 Front Squats (115/75)


Toes 2 Bar/Rings




Saturday 9/28


9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members.

Coaches Choice



Sunday 9/29


For Time:
40/30 Calorie Row/Ski/AD
3 Rounds of “Kelly”
40/30 Calorie Row/Ski/AD

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs