Month: September 2019

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

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