Friday, 9/15/17
Strength
10 Minute EMOM:
3 Back Squats @70%
WOD
For Time:
150 Air Squats
100 Ab Mat Sit Ups
50 Burpees
September 2017
Thursday, 9/14/17
“Pick a Skill”
WOD
Teams of 4
2 Rounds:
3 Minutes Max Effort Sled Pull
30 Seconds Rest
3 Minutes Max Effort Tire Flips
30 Seconds Rest
3 Minutes Max Effort Calorie Bike
30 Seconds Rest
Wednesday, 9/13/17
Accessory Work
3×20 Hip Extensions
WOD
5 Rounds:
200m Run
50′ Handstand Walk
Tuesday, 9/12/17
Gymnastics Strength
15 Strict Muscle Ups
or…
30 Strict Pull Ups
WOD
3 Rounds:
30 Wall Balls (20#/14#)
15 Calorie Row
30 Box Jumps (24#/20#)
15 Calorie Row
Monday, 9/11/17
Strength
15 Minutes to find a 1 Rep Max Clean and Jerk
WOD
7 Minute AMRAP:
3,6,9,12, etc…
Clean and Jerks (135#/95#)
Toes 2 Bar
Friday, 9/8/17
Strength
5×5 Overhead Squats
*Climb in weight each set
WOD
3 Rounds:
500m Row
25 Handstand Push Ups
*15 minute time cap
Thursday, 9/7/17
“Pick a Skill”
WOD
For Time:
3k Assault Bike
150 Double Unders
300m Farmers Carry (53#/35#)
Wednesday, 9/6/17
Accessory Work
Bulgarian Split Squats
3×10 Each Leg
WOD
For Time:
30-20-10
Deadlifts (185#/135#)
Wall Balls (30#/20#)
Tuesday, 9/5/17
Gymnastics Strength
Strict Ring Dips
15/Rest 1:00
12/Rest :45
9/Rest :30
6/Rest :15
3
WOD
8 Minute AMRAP:
12 KB Hang Snatch (6 right/6left)(53#/35#)
12 Toes 2 Bar
Monday, 9/4/17
Partner WOD
For Time:
400m Run
80 Power Cleans (135#/95#)
400m Run
60 Push Jerks (135#/95#)
400m Run
40 Front Squats (135#/95#)
400m Run
20 Clusters (135#/95#)