Programming: Week of September 10th - 14th

Monday, September 10th

Warm up- 4X 100m run

10 “Inch worm
10 Plank balance
10 Rig alt squats
10 Reverse lunges

Strength & Conditioning:
400m run for time
~Then~
10 Min Alternating EMOM
5 Ring Dips & 5 Deck Squats

WOD: 20 min. AMRAP
30 Russian kettle bell swings 70/44
30 Alternating Pistols
30 Toes To Bar
30 Row (Cal)

Tuesday, September 11th
Warm up
- ½ Tabata
Row- Bike- Jumping Pull Ups
Upper thoracic foam roller stretch
Burgner Clean & Jerk Warm Up
Strength: Push Jerk
5-5-5-5-5

WOD: For time:
15 Burpee Over Bars
5 Clean & Jerks, 225/155 lbs
12 Burpee Over Bars
4 Clean & Jerks, 225/155 lbs
9 Burpee Over Bars
3 Clean & Jerks, 225/155 lbs

Wednesday, September 12th

Warm up:
20 single unders
5-4-3-2-1
PVC Thrusters & Pushups

Second round
20 single unders
5-4-3-2-1
Bar Thruster & Jumping Pull Ups

Strength: Thruster
2-2-2-2-2

WOD: For time
50 Double Unders 50 AbMat Sit-ups
21 Thrusters, 95/65 lbs 21 Pull-ups
40 Double Unders 40 AbMat Sit-ups
15 Thrusters, 95/65 lbs 15 Pull-ups
30 Double Unders 30 AbMat Sit-ups
9 Thrusters, 95/65 lbs 9 Pull-ups
20 Double Unders 20 AbMat Sit-ups
6 Thrusters, 95/65 lbs 6 Pull-ups
10 Double Unders 10 AbMat Sit-ups

Thursday, September 13th

Warm up- 400m run/ 500m row/ 1000m bike

A round of each cardio movement
Then
10 per leg light single leg kettle bell deadlift
10 slow goblet squats
10 per single arm KB snatch

Strength- Deadlift
5 @ 30% | 5 @ 40% | 8 @ 60%
8 @ 70% | 8 @ 75%

WOD-4 Min AMRAP
20/15 Calories, Air Bikes
Max rep Hang Squat Snatches, 115/75 lbs

Friday, September 14th
Warm up
: Tabata 4 sets each
Hand stand Hold – Superman- Hollow hold- PVC Pull Down

Rope Climb & Muscle Up Progressions

Strength: 20 bar muscle for time

WOD: 25 min AMRAP of:
Run, 500 m
1 Rope Climb
2 Bar Muscle-ups
3 Dumbbell Box Step Overs, 50/35 lbs
4 Handstand Push-ups

 




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