Wednesday Sept 11

 

Wednesday Sept 11 – 25

4 rounds

10-12 High Bench Row

8+8 Pallof Press

+

AMRAP 15

10 Floor Press 50/35

100mm Farmer Carry 50/35

100 Double Under

Every 25 ft is 1 rep

 

We are going to get a pump after a few solid conditioning days. Come in and get after it before tomorrow’s challenging partner workout. This is a great day to work on skipping, get a forearm pump, and build your upper body.

Tuesday Sept 10th

Tuesday Sept 10 – 24

Every 5 Minutes x 5

500m Row

20 Devils Press 35/20

 

A devilish post hero-wod workout. This is an excellent day to come in if you struggle with rowing as there will be dedicated time to reviewing the erg. The goal is to get better at rowing, focus on consistent split times for each round!

 

Scaling for Intensity

  • Row 500m → Reduce Distance
  • Devils Press → Reduce Weight → Burpees → Bodybuilders

Monday Sept 9th

“Bulger”

10 Rounds

Run 150 meters

7 Chest to bar pull-ups

7 Front Squat (Floor) 135/95

7 Handstand push-ups

 

Scaling for Intensity

  • Run → Reduce Distance
  • Chest to Bar → Jumping Chest to Bar → Ring Row
  • Front Squat → Reduce Weight
  • Handstand Push Up → 1 ab mat → DB Push Press