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Ashley B

Tuesday Sep 26

Warm Up-
EMOM x 6
Odd: 150m Run
Even: Strength- 10 OHS / End- 12 Goblet Squats 


Pick 1

Strength-
5min to warm up to weight
EMOM x 10:
1 (2sec) Pause OHS + 1 OHS @ 75%

Endurance-
15min EMOM:
Min 1: 200m Row / 13/9 cal Bike
Min 2: 18 KBS 55/35
Min 3: 20 Goblet Lunges 55/35


WOD-
7 min AYCE:
10 TTB
30 Dubs/FR/60 Singles

-2min REST-

7 min AYCE:
Wall Ball 20/14 to 10ft
*15 Sit Ups after each break*


Ashley B

Monday Sep 24

Warm Up/Midline:
50 Strict Sit Ups
25 Good Mornings 45/35
35 Strict Sit Ups
17 Good Mornings
20 Strict Sit Ups
10 Good Mornings 



WOD-
For Time *25min cap*
55 Power Snatch 95/65
55 Pull Ups
55 Squat Bar Touch
55 HSPU (Mod: Push Ups)

Ashley B

Saturday Sep 23

Warm Up-
Tabata (20sec On/10sec hold x 4-1min rest btwn)
-Sit Ups/Hollow Hold
-Air Squat/Mid Squat Hold
-Deadlift/Deadlifts Hold @ Midshin (45/35)
-Push Ups/Plank Hold

WOD-
CF Team series event 3

Teams of 2:
For Time (30min cap)
50 Synchronized Wall Balls 20# to 10ft / 14# to 9ft
30 Cleans (Power or Squat) 135/95 (scl: 95/65)
50 Synchronized Wall Balls
20 Cleans 185/135 (scl: 135/95)
50 Synchronized Wall Balls
10 Cleans 225/155 (scl: 155/105)

Indv:
50 WB
15 Cleans
50 WB
10 Cleans
50 WB
5 Cleans

Ashley B

Friday Sep 22

Warm Up-
3 Rounds:
10sec High Knees + 10sec Butt Kickers
20sec Back Squat
20sec Shoulder Press
20sec OH Hold
20sec REST

WOD-
As Teams of 2 Or Indv:
"Bruck"
4 Rounds (32min cap)
400m Run
24 Back Squats (from rack) 185/125
24 Jerks (from floor) 135/95

Teams of 2: Run together & Split reps, 1 working at a time

Bruck + 
4 Rounds:
400m Run
12 Back Squats 255/175
12 Jerks 185/125

(Teams of 2= 24 reps)

Ashley B

Thursday Sep 21

Warm Up-
EMOM x 6
Odd- 10 HS weight transfers + 10 hollow rocks
Even- 5- 5sec down push ups + 5 Push ups

Pick 1:

Strength-
18min
Find HS Bench Press
(3-5 sets of 5 @ 75% of HS)

Endurance/Midline-
18min AYCE:
100m Farmers Carry 55/35 ea.
50ft HS walk (50ST in/ 35ST out)
60sec Low plank hold

WOD-
8min AYCE:
8 Power Cleans 135/95 rx2 95/65
8 Burpees
16 Dubs/FR

Ashley B

Wednesday Sep 20

Warm Up-
3 Rounds
20sec On/10sec Transistion:
HS Hold
Air Squat
Hollow Hold
HR Push Up

WOD-
For Time (30min cap)

5 Rounds:
200m Run

10 Thrusters 115/85 rx2 95/65

-3min rest-

5 Rounds:
200m Run
10 HSPU (Mod: 12 Ring Push Ups)

Ashley B

Tuesday Sep 19

Warm Up-
End: 800m Row/Run/1 mile on Assault Bike
Strength: Bar Drills
-Hang Pwr Clean
-Front Squat
-Hang Squat Clean
-Squat Clean
-Press-Push Press-Push Jerk-Split Jerk

Pick 1

Strength-
6min to Warm Up to Weights
Then-
7min AYCE:

Squat Clean to OH
Rx: 225/155
Int: 165/115
Scl: 135/95
**If scaling to a different weight should be around 75 -85% of 1RM Squat Clean & Jerk**

Endurance-
13min AYCE:
9 Wall Ball
9 MB Sit Ups
9 Wall Ball
100m Run


WOD-
10min AYCE:
10 Toes to Bar
10 Box Jump Overs 24/20

Ashley B

Monday Sep 18

Warm Up-
EMOM x 5
5 Push Ups
10 Sit Ups
15 Lunges

WOD-

For Time (30min cap)

120 Dubs/FR/240 Singles
100 Air Squats
800m Run
60 Back Rack Lunges 135/95 rx2: 115/75
40 KBS 70/55 rx2: 70/55 as russian swing
20 Burpee to Rig

Extra Credit:
5 Rounds-
10 Hovering V Ups
10 Light Weighted Sit Ups

Ashley B

Sat Sep 16

Warm Up/Midline:
EMOM x 8-
Odd: 150m Run
Even: 20 light weighted sit ups 25/15

WOD (45min cap)
"Always Remembered 9-11" WOD

Teams of 2-
Buy In: 1000m Run (Together)
4 Rounds-
9 Rope Climbs (18 Pulls)
11 Bear Complex (135/95)
Cash Out: 1000m Run (Together)

Bear Complex=
Power Clean +
Front Squat +
S2OH +
Back Squat +
S2OH

INDV-
Buy In: 1000m Run
4 Rounds-
4 Rope Climbs (8 Pulls)
5 Bear Complex (135/95)
Cash Out: 1000m Run

Ashley B

Friday Sep 15th

Warm Up-
3 Rounds:
20sec Hang Power Snatch
20sec OHS
20sec Push Ups
20sec Sit Ups
20sec REST

WOD-

For Time (32min cap)

21-15-9
Hang Squat Snatch (95/65) (MOD: Thrusters 95/65)
Pull Ups

Directly Into:
21-15-9
KBS 55/35
Box Jumps 24/20

Directly into:
21-15-9
DB Snatch 50/35
42-30-18 
Dubs or FR (NO SINGLES)

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