SEPTEMBER WODS 2017

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FRIDAY 1st SEPTEMBER
a) Deadlift: Testing (WEIGHT)
15min – 1RM
b) Metcon – 20min Cap (TIME)
60 deadlifts
60 pull ups
60 S.T.O
60 toes to bar
60 cal row
*deadlift (70/45)(60/40)(50/30)
*S.T.O (50/30)(40/25)(30/20)
Competitors Extra Work:
a) Metcon – For Time
600m run
25 D/B snatch (22.5/15)
20 burpee box jump
15 double K/B c+j (20/16)
10 bar muscle ups
*any order

SATURDAY 2nd SEPTEMBER
a) Metcon – 40min AMRAP (partnered) (ROUNDS+REPS)
30 D/B thrusters
20 burpee pull ups
120m K/B farmer’s walk
20 partnered medball sit ups
30 D/B lunges
*you choose loading
*split reps between you
*1 works, 1 rests

SUNDAY 3rd SEPTEMBER 

REST DAY

MONDAY 4th SEPTEMBER
a) Power clean: week 1
15min – build to 4×6@70%
b) Reverse grip strict pull ups
5min – 5×5-10
c) Metcon – 13min AMRAP
12 power cleans
48 double unders
*bar (45/30)(35/25)(30/20)
Competitors Extra Work:
a) pause power snatch 10×1 (up to 85%)
b) snatch balance 5×2 (up to 70%)
c) deficit clean deadlift 4×4 (@70%)

TUESDAY 5th SEPTEMBER
a) Back Squat: week 1
15min – build to 4×6@70%
b) Rope Climbs
10min open practice
(Rx+ legless OR weight vest)
c) Metcon – 9min cap
3 rounds for time:
20 wallballs
20 toes to bar
20 box jumps
Competitors Extra Work:
10 wall crawls
20 “round the worlds”
30 pistols
20 GHR’s
10 strict muscle ups
*no timer
*any order/partition an needed

WEDNESDAY 6th SEPTEMBER
a) Press: week 1
15min – build to 4×6@70%
b) Metcon – 16min AMRAP
Start each round with 2 moderately
heavy deadlifts (65-75%) then in
remaining time of each round do
AMRAP of:
(min 1) S/A K/B S.T.O
(min 2) Ab mat/GHD sit ups
(min 3) Dips
(min 4) Lunges
*K/B (24/16)(20/12)(16/10)
Competitors Extra Work:
21,17,13,9,5 reps of:
D/B front rack lunges
Rower cals
*D/B’s 15’s/10’s

THURSDAY 7th SEPTEMBER
a) Metcon – 12min AMRAP
3min, 2min, 1min rounds of:
Shuttle runs
Burpees (6″reach)
b) Metcon – 20min
Every 2mins:
8 front squats
12 pull ups
*bar (50/30)(40/25)(30/20)
*Rx+ C2B or weight vest

FRIDAY 8th SEPTEMBER
a) Alternating E.M.O.M – 20min
Odds – 20sec HSPU
Evens – 40sec row
b) Metcon – 15min AMRAP (partnered)
10 floor press
20 D/B snatches
40 air squats
*bar (50/30)(40/25)(30/20)
*swap each movement
*1 works, 1 rests
Competitors Extra Work:
Conditioning – 20mins
60sec assault bike
60sec ski erg
60sec rest

SATURDAY 9th
IN-HOUSE COMPETITION
(NO NORMAL CLASSES)

SUNDAY 3rd SEPTEMBER

REST DAY

MONDAY 11th SEPTEMBER
a) Press: week 2 (WEIGHT)
15min – build to 4×4@75%
b) Row time trial (TIME)
10min cap – 2km for time
c) Metcon – 6min AMRAP (REPS)
Odd mins – wallballs
Even mins – d’ball cleans
Competitors Extra Work:
a) Alt. OTM – 14min
Odds – 6 thrusters (60/40)
Evens – 6 C2B

TUESDAY 12th SEPTEMBER
a) Snatch (WEIGHT)
5min – Tech/warm up
10min – 2 reps every minute
5min – snatch deadlift 3×3
b) Metcon – 14min Cap (partnered) (TIME)
Sync’d HSPU 30,20,10
D/B snatch 60,40,20
*break up snatches as needed
Competitors Extra Work:
a) pause cleans 6×2 up to 70% (1 power/1 squat)
b) Mid hang snatch+2 OHS 6×1-2 up to 70%
c) push jerks 4×4 (bar only – focus on speed)

WEDNESDAY 13th SEPTEMBER
a) Back squat: Week 2 (WEIGHT)
15min – build to 4×4@75%
b) Metcon – 20min AMRAP (ROUNDS+REPS)
15 front squats
5 muscle ups
15 front rack lunges
5 rope climbs (red line)
*bar (45/30)(35/25)(30/20)
Competitors Extra Work:
a) Conditioning
Assault bike (cals) 60,40,20
Run600,400,200m

THURSDAY 14th SEPTEMBER
a) “Lynne”- 20min cap (REPS)
5 rounds for total reps of:
Max U/B bench press
Max U/B pull ups
*rest as needed
*bench (bodyweight)(60/35)(40/20)
b) Strict leg raises (NO SCORE)
5min – 5 on the minute
c) Metcon – 9min AMRAP (ROUNDS+REPS)
8 push ups
8 russian K/B swings
8 box jump-overs
8 knees to elbows
*Heavy K/B
*low box, fully clear the box

FRIDAY 15th SEPTEMBER
a) Power cleans: week 2 (WEIGHT)
15min – build to 4×4
b) Heavy Metcon – 7min Cap (TIME)
Push jerk 9,7,5,3
Burpee 13,13,13,13
*Bar 50,60,70,80%
*from floor
c) Conditioning – 6min (NO SCORE)
2 cycles of:
1min – shuttle runs
1min – double unders
1min – row

SATURDAY 16th SEPTEMBER
a) Metcon – 40min total (TOTAL TIME)
Every 5min:
15 deadlift
20 bar jumps
25 O/H lunges
30 Ab mat sit ups
*cap at 4min marker
*bar (80/50)(70/45)(60/40)
*plate (25/15)(20/10)(15/5)

SUNDAY 17th SEPTEMBER

REST DAY

MONDAY 18th SEPTEMBER
a) Back Squat: Week 3 (WEIGHT)
15min – build to 4×2@80%
b) Hero WOD – “White” (TIME)
5 rounds for time:
3 rope climbs
10 toes to bar
21 O/H lunges
400m run
*plate (20/10)(15/5)(10/2.5)
Competitors Extra Work:
a) h’p’clean + clean 7×1-1 bar only
b) snatch + sn’push press + ohs
5×1-1-2 up to 70%
c) push jerk + split jerk 7×1-1 up to 70%

TUESDAY 19th SEPTEMBER
a) Power Clean: Week 2 (WEIGHT)
15min – build to 4×2@80%
b) Strict Pull Ups/Strict Dips (NO SCORE)
10mins – sets of 5-10 on alternating
minutes
c) Metcon – 8min AMRAP (ROUNDS+REPS)
17 wallballs
14 deadlifts
11 cal row
*bar (80/50)(70/45)(60/40)
Competitors Extra Work:
a) yoke 20m max
OR
b) 400m sandbag carry

WEDNESDAY 20th SEPTEMBER
a) Press: Week 2 (WEIGHT)
15min – build to 4×2@80%
b) Skills – 8min (NO SCORE)
Open practice on Strict HSPU +
double unders
c) Metcon – 10min cap (TIME)
Box jump 40,30,20,10
S/A K/B clean+jerk 20,15,10,5
*K/B (24/16)(20/12)(16/10)
*Rx+ (32/24)
Competitors Extra Work:
For time:
1km weight vest run
5 peg boards

THURSDAY 21st SEPTEMBER
a) Metcon – 40min cap (REPS)
20 muscle ups
70 K/B swings
50 K/B step ups
25 D’ball cleans
120m farmer’s walk
40 pistol squats
AMRAP run in remaining time
*K/B (24/16)(20/12)(16/10)

FRIDAY 22nd SEPTEMBER
a) S+C – 16min (WEIGHT)
Go every 2min:
Rounds 1&2:
12 thrusters/3 bar facing burpees
Rounds 3&4:
9 thrusters/6 bar facing burpees
Rounds 5&6:
6 thrusters/9 bar facing burpees
Rounds 7&8:
3 thrusters/12 bar facing burpees
*weight increases
b) S+C 16min (WEIGHT)
Power Snatch + pull ups
(same layout as above)
Competitors Extra Work:
a) no timer
5-1 on
strict toes to bar
HS walk (m’s)
b) no timer
5 rounds
1 legless rope (full)
15sec L-sit

SATURDAY 23rd SEPTEMBER
Partnered Metcons: (NO SCORE)
8min on/2min off
a) swap every minute:
25 double unders
8 power cleans
b) swap every minute:
15 K/B SDHP
15 S.T.O
c) take turns:
100m run
100m row
d) round for round:
8 deadlifts
16 push ups
*bar (50/30)(40/25)(30/20)
*K/B (24/16)(20/12)(16/10)

SUNDAY 24th SEPTEMBER

REST DAY

MONDAY 25th SEPTEMBER
a) Power Clean – Week 4 (WEIGHT)
15min – build to 4×6@75%
b) Metcon – 10min cap (REPS)
Pull ups 27,21,15
HSPU 18,14,10
Then, in remaining time:
AMRAP K/B swings
*Rx+ C2B pull ups
*K/B (24/16)(20/12)(16/10)
c) Accessory – 5-10min (NO SCORE)
Shoulder Proofing
Competitors Extra Work:
a) For time:
35cal Assault bike
Then…
3 rounds
5/2 tyre flips
50m keg carry
1 peg board

TUESDAY 26th SEPTEMBER
a) Metcon – 10min AMRAP (partnered) (TOTAL CALS)
Row for as many total cals as possible
going 5,10,15,20,etc. cals each.
*1 works/1 rests
b) Metcon – 10min cap (partnered) (TIME)
27,22,17,12,7 reps of:
Toes to bar
Deadlift
*bar (100/70)(80/50)(60/40)
*share as needed
c) Metcon – 10min AMRAP (partnered) (ROUNDS+REPS)
25 wallballs
50 double unders
*1 person does one, whilst the second
person does the other.
Competitors Extra Work:
a) 5min E.M.O.M
3 Strict muscle ups (banded if needed)
b) 5min E.M.O.M
4-8m HS walk
c) 5min E.M.O.M
2 S.T.C

WEDNESDAY 27th SEPTEMBER
a) Press – Week 4 (WEIGHT)
15min – build to 4×6@75%
b) Metcon – 16min cap (partnered) (REPS)
30 thrusters
20 sync’d bar facing burpees
25 clean + jerks
20 bar facing burpees
20 snatches
Then, in remaining time:
AMRAP bar muscle ups
*bar (60/40)(50/30)(40/25)
*bar work and muscle ups are shared
Competitors Extra Work:
a) clean pull + hang clean + split jerk 5×1-1-1(up to 70%)
b) deep hang snatch 6×2 (up to 70%)
c) drop snatch 5×2 (light)

THURSDAY 28th SEPTEMBER
a) Gymnastics Metcon – 20min Amrap (ROUNDS+REPS)
18 push ups
1 rope climb
45 air squats
10 strict leg raises
1 monkey bar run
12 box jumps (30/24″)
1 peg board
*peg board optional
b) Conditioning/midline – 15min (NO SCORE)
Alternating rounds of:
60sec row/ski/a’bike
30sec hollow hold
60sec row/ski/a’bike
30sec plank hold

FRIDAY 29th SEPTEMBER
a) Back squat – Week 4 (WEIGHT)
15min – Build to 4×6@75%
b) Metcon – 20min AMRAP (ROUNDS+REPS)
100m run
10 D/B or K/B front rack lunges
5 strict pull ups
Competitors Extra Work:
a) For time:
Log clean and press
M: 5@(empty),4@50,3@60,2@70,1@80
Then….
400m sled push (empty – use street)
F: 3@empty, 2@45, 1@50
Then….
400m sled push (empty – use street)

SATURDAY 30th SEPTEMBER
a) Hero WOD “Morrison” – 40min cap (TIME)
50,40,30,20,10 reps of:
Wallballs
K/B swings
Box jumps
*K/B (24/16)(20/12)(16/10)

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