Monday, 9/30/19
WOD
For Time:
75/60 Calorie Bike
75 Toes to Bar
Accessory Work
3 Sets:
10 Alternating Lateral Lunge
10 Alternating Single Leg RDL
September 2019
Friday, 9/27/19
Strength
8 Sets:
1 Front Squat + 1 Jerk
WOD
For Time:
27-21-15-9
Calorie Row
Thruster (95#/65#)
Thursday, 9/26/19
WOD
3 Minute EMOM:
4 Deadlifts
Rest 1 Minute
3 Minute EMOM:
3 Deadlifts
Rest 1 Minute
3 Minute EMOM:
2 Deadlifts
Rest 1 Minute
3 Minute EMOM:
1 Deadlift
Wednesday, 9/29/19
WOD
For Time:
800m Run
15 Muscle Ups
100’ Kettlebell Lunge (53#/35#)
400m Run
100’ Kettlebell Lunge (53#/35#)
15 Muscle Ups
800m Run
Tuesday, 9/24/19
WOD
8 Minute AMRAP:
5 Power Snatch (135#/95#)
15 Handstand Push Ups
Core Strength
3 Sets:
30 Russian Twist
1 Minute Plank Hold
*Rest 1 Minute
Monday, 9/23/19
Strength
3×5 Back Squat @60%-70%
WOD
4 Rounds:
1 Minute: Max Wall Balls (20#/14#)
1 Minute: Max Calorie Bike
1 Minute: Max Double Unders
1 Minute: Rest
Friday, 9/20/19
Strength
5×3 Push Press
WOD
3 Rounds:
400m Run
12 Burpee Box Jump Overs (24”/20”)
15 Thrusters (95#/65#)
Thursday, 9/19/19
WOD
15 Minute EMOM:
Minute 1: 5 Hang Power Cleans
Minutes 2-3: 4 Hang Power Cleans
Minutes 4-6: 3 Hang Power Cleans
Minutes 7-10: 2 Hang Power Cleans
Minutes 11-15: 1 Hang Power Clean
Wednesday, 9/18/19
WOD
For Time:
50 Dumbbell Walking Lunges (50#/35#)
50/40 Calorie Row
50 Dumbbell Box Step Ups (24”/20”)
50/40 Calorie Row
Gymnastics Strength
5×10 Strict Ring Dips
*Rest 1 Minute
Tuesday, 9/17/19
WOD
For Time:
30 Deadlift (185#/135#)
10 Calorie Bike
20 Deadlift (225#/155#)
20 Calorie Bike
10 Deadlift (275#/185#)
30 Calorie Bike
Core Strength
Accumulate 3 Minute L-Sit Hold