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Mood boosting workouts for September 16-22nd

Monday

For time:

20 Knees to Elbow

30 Overhead squats (115lbs/75lbs)

20 Pull-ups

20 Overhead squats (135/95lbs)

20 Pull-ups

10 Overhead squats (165lbs/110lbs)

20 Knees to Elbow

*24:00 Time Cap

Above and Beyond

3 rounds:

8 bench press

8 overhead tricep extension

8 DB reverse fly

Tuesday

A) For Time:

300 ft DB Farmer’s Carry (50/35)

30/25 Cal Bike

200 ft Farmer’s Carry

20/15 Cal Bike

100 ft. Farmer’s Carry

10/5 Cal Bike

B) 3 Rounds for quality:

3 Turkish Get-ups (L/R)

6 Single Leg KB Deadlifts (L/R)

12 GHD Sit-ups

Above and Beyond

3 rounds:

8 DB power clean

8 wide grip pullup

8 barbell front rack lunges

Barbell Club:

Hang Clean 3×6 at 70% 1RM

Pause Front Squat 4×8

*Use the same weight for each set.

*stay below 75% or a 7/10 scale

Dumbbell Shoulder Press 3×8

Wednesday

A) 10:00 EMOM:

5 Shoulder Press

10 DB Bent-over Rows

B) 16:00 Partner AMRAP:

2-4-6-8-10…

Lateral Burpees

Calorie Row

*One partner working at a time.

*Both partners do 2 reps of each, then 4 reps of each etc.

Above and Beyond

3 rounds:

8 inverted row

8 banded press down

8 alternating DB hammer curl

Thursday

For Time:

30 Calorie Row or Bike

40 Burpees to 6″ target

50 DB Box Step-overs (50/35 lb, 24″/20″ box)

40 Burpees to 6″ target

30 Calorie Row or Bike

*20:00 Time Cap

*Complete the Calories on different machines

Above and Beyond

3 rounds:

8 narrow grip bench press

8 DB curl to overhead press

8 DB complex of 1 fly + 1 DB chest press

Barbell Club:

Power Clean from Blocks Above The Knee 3-3-3-3-3

A single max effort Box Jump for total height.

3 rounds for quality of:

10 Dumbbell Hammer Curls

10 Dips

*or as many dips as possible

Friday

For Time:

10-8-6-4-2

Bar Muscle-ups

Squat Snatch (95/65)

Above and Beyond

Surprise weekly challenge

Saturday

A) For time:

Run 1mile

B) Back SQT:

5×5

*3 sec pause at the bottom

Sunday

Team workout – TBA

Rowing Club

Barbell Club:

Record your best Power Clean 2 rep max lift.

Record your best Back Squat 2 rep max lift.

Tabata GHD Back Extension

Winter is coming…prep with the workouts for September 9-15th

Monday

A) 10:00 AMRAP

10 Power cleans (185/125)

50 ft. Handstand walk

-5:00 Rest-

B) 10:00 AMRAP

10 DB Rows (50/35)

50 ft. DB Lunge*

*DB’s must be on shoulders

Above and Beyond

3 rounds:

8 pullups

8 barbell bent over row

8 banded face pulls

Tuesday

Co-Ed Partner Workout

3 Rounds for time:

50 Calorie row

50 Push press (115/75)

50 Box Jump-overs (24″/20″)

*split reps as needed

Above and Beyond

3 rounds:

8 pushup to renegade row

8 DB press

8 ring dips

Barbell Club:

3 position snatch

1-1-1-1-1-1-1

*Work to a heavy single

*1rep =’s high hang + mid hang + floor

Overhead Squat

3×8 at 65%

*Base % off 3 position snatch

Wednesday

9/11 Tribute WOD

20:01 AMRAP

9 Thrusters (115/75)

11 Bar-Facing Burpees

343m Row/Run

Above and Beyond

3 rounds:

8 DB front raises

8 barbell skull crushers

8 pullups

Thursday

On a 16:00 Clock

A) 10 Rounds for time

5 Burpees

7 Strict Pull-ups

Then,

B) AMRAP in remaining time

5 Lateral Burpees Over DB

7 Alt DB Snatch (50/35)

Above and Beyond

3 rounds:

8 single arm DB row

8 barbell reverse curl

8 DB curl

Barbell Club:

Back Squat

5 rep max

Snatch Grip Deadlift

8-8-8

Friday

A) 10:00 EMOM (Every minute on the minute)

20 Double-unders (:30 cap)

1 Clean & Jerk (70-80% 1RM)

– 7:00 Rest-

B) 10:00 EMOM

1 Pause Back Squat (80% 1RM)*

10 Push-ups

*0:03 Pause

Above and Beyond

Surprise weekly challenge

Saturday

Project Uplift, a local CrossFit comp will be going on all day at Mad Wire, if you have time come by and cheer on all your fellow gym friends J

“Cindy”

20min AMRAP

5 pullups

10 pushups

15 air squats

Sunday

Team workout – TBA

Rowing Club

Barbell Club:

Clean and Jerk

2 rep max

Power snatch

2 rep max