Programming: Week of September 3rd -7th

Monday, September 3rd, 2018

Warm Up: 400m run/500m row

30 sec slow squats

10 deep lunge twist

30 sec slow down up dogs

10 kipping swings head through window

30 sec plank

10 pvc front rack stretch

Burgner Warm up.

WOD: “WildFire 20”
For Time

20 Cleans, 135/95 lbs

Run, 200 m

20 Push Press, 135/95 lbs

Run, 200 m

20 Burpees

Run, 200 m

20 Pull-ups

Run, 200 m

20 Toes-to-bars

Run, 200 m

 

Tuesday, September 4th, 2018
Warm Up
: Jump Rope 3 minutes

1min of bar hang/30sec rest for each transition

1 min couch stretch

1 min plank balance off

10 alternating KB single led deadlift

Strength: Bench Press 5-5-5-5-5
between the last 3 sets:

Sled Push: 3x 50 m

WOD: 15 Min AMRAP
100m Right-Arm Farmers Carry
100m Left-Arm Farmers Carry
30 Double Unders
15 Kettlebell Snatches, 53/35 lbs

 

Wednesday, September 5th, 2018
Warm Up
: 20s On & 10s Off:

Tabata row

Tabata air squats

Tabata handstand hold

Strength: Suit Case Deadlift 5-5-5

Sumo Deadlift 2-2-2-2-2

WOD: 7 rounds for time of:

5 Wall Balls, 20/14 lbs

3 Handstand Push-ups

1 Sumo Deadlift, 225/155 lbs

 

Thursday, September 6th, 2018
Warm Up
: 2 Rounds of:

Row 100m Leg
Row 50m arms
Row 50m torso
Row 100m full

1 Min straight arm plank
1 min into mountain climbers

1 min Straight leg toe touches,
1 min rig ankle stretch

30 sec ring hold ,
30 sec hang knees to elbow

Strength/Endurance: 2k row FT.
Max Ring Dips
Max Toes to Bar

WOD: 5 Min AMRAP x 3 Cycles of: 

5 Bar Muscle-ups

7 Box Jump Overs, 24/20 in

Sprint, 100 m

1 Min Rest between each round


Friday, September 7th, 2018
Warm Up
: 800m run/1000m row
Then, 3 Rounds of:
10 lunges
5 burpees

Then 200m run/250m row
Strength: Back Squat 3-3-3-3-3

WOD: 12 Min AMRAP

8 Dumbbell Front Rack Overhead Lunges, 50/35 lbs

6 Dumbbell Hang Clean & Jerks, 50/35 lbs




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