WOD / FRIDAY, SEPTEMBER 27

Mobility

1:00 Pigeon Pose/side

1:00 Half Front Split/side

WOD

6 rounds for time of:

3 Wall Climbs or 25ft HS Walk

6 Power Cleans, 155lbs/105lbs

9 Box Jumps, 24”/20”

12 Alternating DB Snatches, 50lbs/35lbs

Competitors

1. EMOM x 8:00 of: 2 touch and go Power Cleans @ 75-80% 1RM

2. WOD

185/125

3. Aerobic

3 x 8:00 AMRAPs of:

20/15 Cal Row

200m/150m Ski

200m Run

Rest 2:00

4. Gymnastics

4 sets of:

7 L Pull-ups

1 Rope Climb

Rest 2:00

•Functional Bodybuilding today at 10:00am!

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Rocco Di Jerlando
WOD / THURSDAY, SEPTEMBER 26

Mobility

1:00 Twisted Cross/side

Strength

Bench Press: 2-2-2-2-2 reps; start @ 85% 1RM

Rest, then...

200m Front Rack Carry, 53lbs/35lbs

100 Double-unders

50 AbMat Sit-ups

25 Toes-to-Bar

200m Farmers Carry, 53lbs/35lbs

25 Toes-to-Bar

50 AbMat Sit-ups

100 Double-unders

200m Front Rack Carry, 53lbs/35lbs

Competitors

1. Strength

2. WOD

3. Accessories

3 sets of:

6 Heavy Barbell Rows

12 Single-arm Ring Rows/arm

1:00 Renegade Rows

Rest 2:00

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Rocco Di Jerlando
WOD / WEDNESDAY, SEPTEMBER 25

Mobility

PVC Stretches

Strength/Skill

Every 1:30 x 5 sets: 1 Snatch Balance + 2 Pause Overhead Squats; start @ 50% of your 1RM Snatch

Rest, then...

3 rounds of:

5 Strict Pull-ups

5 Strict Handstand Push-ups

5 Overhead Squats, 135lbs/95lbs

+

3 rounds of:

10 C2B Pull-ups or 5 Bar MU

10 Kipping Handstand Push-ups

10 Overhead Squats, 95lbs/65lbs

Beach Muscles

3 sets:

10 Single-arm DB Presss

12 Single-arm DB Rows

1:00 Windshield Wipers

Competitors

1. Strength/Skill

2. WOD

165lbs/115lbs

135lbs/95lbs

3. Gymnastics

Complete in as few sets as possible:

20 Ring Muscle-ups

4. Core

3 sets:

10 Strict Toes-to-Rings

Rest 30 sec

30 sec L-Sit

Rest 30 sec

10 Kipping Toes-to-Bar

Rest 2:00

Endurance (10:00am)

3000m Run @ 10k Pace

Walk 200m

+

4 x 400m Run @ 5k pace

Walk 100m

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Rocco Di Jerlando
WOD / MONDAY, SEPTEMBER 23

Mobility

1:00 Squat Hold

Strength

Every 2:00 x 3 sets: 3 Back Squats @ 80% 1RM. Go for max reps on your last set.

Rest, then...

7-6-5-4-3-2-1 for time of: Bear Complexes, 115lbs/75lbs

200m Run after each round

Competitors

1. Strength

2. WOD

135lbs/95lbs

3. Aerobic

Every 7:00 x 3 sets complete:

1000m Row

100 Double-unders

4. Gymnastics 1-2-3-4-5-6-7-6-5-4-3-2-1 reps of:

Unbroken Strict HSPU

•Functional Bodybuilding today @ 10:00am!

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Rocco Di Jerlando
WOD / FRIDAY, SEPTEMBER 20

Mobility 

2:00 Straddle Pose

WOD 

For time: 

70/60 Calorie Row

60 Wall Balls, 20lbs/14lbs

50 Deadlifts, 135lbs/95lbs

40 Push-ups

30 Hang Squat Cleans, 135lbs/95lbs

20 Ring Dips or 7 Ring Muscle-ups

10 Curtis P’s, 135lbs/95lbs 

Competitors 

1. Every 2:00 x 5 sets: 

3 Squat Cleans @ 75-80%

2. WOD 

155/105

3. Aerobic 

3 sets of: 

1000m Ski 

Rest 2:00 

4. Gymnastics 

3 sets: 

5 Wall Climbs 

30m HS Walk 

Rest 2:00

•Functional Bodybuilding today at 10:00am!

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Rocco Di Jerlando
WOD / THURSDAY, SEPTEMBER 19

Mobility

1:00 Twisted Cross/side

Strength

Bench Press: 3-3-3-3-3 reps; start @ 80% 1RM

For time:

800m Run

2 rounds of:

20 Single-arm DB Hang Clean & Jerks, 50lbs/35lbs (switch arms every 5 reps)

1 Rope Climb

400m Run

2 rounds of:

20 Single-arm DB Hang Clean & Jerks

1 Rope Climb

400m Run

2 rounds of:

20 Single-arm DB Hang Clean & Jerks (5R/5L)

1 Rope Climb

800m Run

*Sub 7 Strict Pull-ups for 1 Rope Climb

Competitors

1. Strength

2. WOD

3. Accessories

3 sets of:

15 Supinated Ring Rows

10 Renegade Rows (5/Side)

20 Banded Face Pulls

Rest 2:00

•Functional Bodybuilding today at 7:00pm!

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Rocco Di Jerlando
WOD / WEDNESDAY, SEPTEMBER 18

Mobility

PVC Stretches

Strength/Skill

EMOM x 6:00 of:

2 Squat Snatch @ 70-75% 1RM

Rest, then...

For time:

50 Double-unders

25 KB Swings, 70lbs/53lbs

50 Double-unders

25 Squat Snatch, 95lbs/65lbs

50 Double-unders

25 KB Swings, 70lbs/53lbs

50 Double-unders

Beach Muscles

3 sets of:

10 Snatch Grip Barbell Rows

12 Overhead DB Tricep Extensions

15 GHD Sit-ups

Competitors

1. Stength/Skill

2. WOD

115/80

3. Core

1:00 L-Sit

Rest 1:00

1:00 Hollow Hold

Rest 1:00

1:00 L-Flutters

Rest 1:00

1:00 Hollow Rocks

•Endurance (10:00am)

1200m Run

Walk 100m

250m Row or Ski

Walk 100m

800m Run

Walk 100m

500m Row or Ski

Walk 100m

400m Run

Walk 100m

750m Row or Ski

Walk 100m

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Rocco Di Jerlando
WOD / TUESDAY, SEPTEMBER 17

Mobility

1:00 Couch Stretch/side

Strength/Skill

EMOM x 8:00 of:

Odd - 4 Hang Power Cleans @ 70-75% 1RM

Even - 6 Strict T2B

Rest, then...

For time:

30 Calorie Row

30 Hang Power Cleans, 135lbs/95lbs

30 Box Jump Overs, 24”/20”

Rest 3:00 and repeat!

Competitors

1. Strength/Skill

2. WOD

3. Aerobic

EMOM x 21:00 of:

Min 1 - 50 Double-unders

Min 2 - 200m Run

Min 3 - 20 sec Max Effort Row

4. Gymnastics 1-2-3-4-5-6-7-8 reps of:

Unbroken Strict C2B Pull-ups Rest 2:00

•Functional Bodybuilding today 7:00pm!

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Rocco Di Jerlando
WOD / MONDAY, SEPTEMBER 16

Mobility

1:00 Lizard Pose/side

Strength

Every 2:00 x 3 sets: 4 Back Squats @ 75% 1RM. Go for max reps on your last set.

Rest, then...

21-15-9 reps for time of:

Thrusters, 95lbs/65lbs

Pull-ups

*EMOM complete 5 Burpees

Competitors

1. Strength

2. WOD

3. Aerobic

5 x 3:00 AMRAPs of:

400m Run

Max Calorie Ski in the time remaining. Rest 1:00 after each AMRAP

4. Gymnastics 1-2-3-4-5-6-7-8 reps of: Unbroken Strict HSPU

•Functional Bodybuilding today at 10:00am!

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Rocco Di Jerlando