Thursday, 9/30/21

WOD

12 Sets For Load:
1 Thruster

Wednesday, 9/29/21

WOD

5 Minute AMRAP:
5 Single Arm Kettlebell Swings (Each Arm) (53#/35#)
10 Up Downs to Plate (45# Plate)

Rest 3 Minutes

4 Minute AMRAP:
10 Russian Kettlebell Swings (53#/35#)
10 Up Downs to Plate (45# Plate)

Rest 3 Minutes

3 Minute AMRAP:
Max Distance Kettlebell Carry (53#/35#)

Accessory Work

3 Sets:
20 Alternating Single Leg Deadlifts
10 Single Arm Bent Over Rows (Each Arm)
30 Second Single Arm Kettlebell Front Rack Hold (Each Arm)

Tuesday, 9/28/21

WOD

5 Rounds For Time:
500m/450m Row
*After each row perform 2 double unders for each row pull taken to complete 500m/450m

Midline Skill

Accumulate:
2:00 L Sit Hold
50 V Ups

Monday, 9/27/21

Strength

On a 6:00 Clock:
Build to a Heavy Set of 3 Push Press

WOD

For Time:
50-30-20
Thrusters (65#/45#)
Pull Ups

Friday, 9/24/21

WOD

For Time:
30 Muscle Ups

Midline Skill

Accumulate 50 Hanging Leg Raises on Rings
*Every Break Perform 10 Dumbbell Hang Cleans

Thursday, 9/23/21

WOD

9 Sets For Load:
Back Squat
10-5-3-1-1-1-3-5-10

Wednesday, 9/22/21

WOD

3 Rounds For Time:
1,000m Run
50 Ab Mat Sit Ups
25 Deadlifts (185#/135#)
*Rest 2 Minutes Between Rounds
*30 Minute Time Cap

Tuesday, 9/21/21

Skill Work

12 Minute EMOM:
1: 5 Box Step Offs
2: 5 Box Jumps For Height
3: 5 Seated Box Jumps

WOD

3 Rounds For Time:
25 Dumbbell Push Jerks (50#/35#)
50 Double Unders
25 Weighted Step Ups (24″/20″)
50 Double Unders

Monday, 9/20/21

Strength

On a 12:00 Clock For Load:
1 Snatch Pull + 1 Hang Power Snatch

WOD

3 Rounds For Time:
15/12 Calorie Bike
12 Power Snatches (95#/65#)
9 Bar Facing Burpees

Friday, 9/17/21

Strength

10:00 Build to a Heavy Power Clean

WOD

10 Minute AMRAP:
5 Power Cleans (205#/145#)
10 Toes to Bar