WOD 09.22.17


Work up to a 3 rep max back squat. Then reduce by 10% for 2 sets of 3.

Core Muscular Imbalance 

3 Rounds

45 seconds left arm / 45 seconds right arm

Single arm overhead carry with DB or KB

Single arm framer carries with DB or KB


4 rounds of…

“Captain Morgan’s”

One round equals: 5 knee raises left leg and 5 right leg done from both sides.

Captain Morgan Demo


20 to 30 minutes of rowing or assault bike at about 75% effort, or combine 10 to 15 minutes of each.

WOD 09.21.17


Work up to a 8 rep max Push Press. Then reduce by 10% for two sets of 8.

Muscular Imbalance (Upper Body)

HSPU 3 x 5

Pull Ups 3 x 10 (Go Strict for as many as possible)


4 Rounds

10 Toes to bar

10 Thrusters (max 95/65)

20 Double Unders

Rest 1 minute




WOD 09.20.17


EMOM 6 minutes

1 Clean and Jerk, start at about 70% of your 1RM and work up each minute to no more then 85% of your 1RM.


Work up to a 5 rep max front squat. Then subtract 10% and do another set of 5.


3 rounds

3 Clean and Jerks (use about 60% of your 1RM and try to make then touch and go)

6 Burpee Box Jump Overs (max height of 30)

100 yards Sled Push (Use a challenging weight but one you can move quickly)

Rest 2 minutes



WOD 09.19.17


Dynamic Deadlift

EMOM for 6 minutes

1 deadlift with a 5 sec pause 2 inches off the ground, then explode to complete the lift.

Start with about 70% of your 1RM and work up to no more then 85% of your 1RM. Keep the bar moving fast.



Deadlift (max weight 185/135, 255/165, 305/200, 355/235) increase weight each round


KB Goblet Squat (max weight of 35/26, 44/35, 53/44, 70/53)

Rest 1 minute between rounds



WOD 09.18.17


EMOM for 8 minutes

1 rep of Power Snatch with a 3 second pause at the knee. Start at about 70% of your 1 rep max and build up through the 8 rounds.


Work up to a 10 rep max of Back Squat. Take a few minutes to work to a heavy 5 rep set; rest a couple minutes and do a 10 rep set with the same weight.

Muscular Imbalance Work 

3 x 10L/10L Single Leg Suitcase Dead Lifts (use a moderate weight KB or DB); if you are new to these lower the weight to work on your balance.

3 x 10L/10R weighted Box step ups with KB or DB in each hand. Use a box that allows your femur to be parallel to the ground and drive up with the leg on the box, do not push off with the trail leg.


3 rounds of the following…

Set a 90 second clock

5 power snatch (use about 60% of your last weight on the EMOM)

7 box jumps (max height of 30 inches)

With remaining time on the 90 second clock max burpees!

Rest 4 minutes between rounds

Score is total burpees for all three rounds. Goal is to recover and go all out each round. Try and hit the same number of burpees each round.