Programming: Week of Sept. 24- 28th

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Programming Sept. 24- 28th

Monday, September 24th  

Warm up- 4x

alt. 100m row/100m run

1 wall walk

10 deep lunge knee forward (calve/ ankle stretch)

5 deck squats

Strength- Dumbbell Bench Press


WOD 10 rounds for time of:

4 Handstand Push-ups

6 Toes-to-bars

8 Alternating Pistols


Tuesday, September 25th

Warm up- Partner relay

200m run pace- air squats- single leg deadlift-

Burpees- straight leg sit ups

Strength- Deadlift- work quickly up to 85%
12 min emom. 3reps @ 85%


9 deadlift- 6 hang power snatch- 3 OH.S.(135/95)


Wednesday, September 26th

Warm up-3x

50 m leg- 50m torso-50, arms- 100m whole row

10 jumping pull ups

10 med ball cleans

Strength – 700m Row FT.

MAX pull ups unbroken

WOD- 25 min. Time cap

For time:

50 Wall Balls, 20/14 lbs

Row, 250 m

50 Burpee Over Medballs

Run, 200 m

50 Russian Twists, 20/14 lbs

Row, 250 m

50 Wall Balls, 20/14 lbs


Thursday, September 27th

Warm up- Line drills

Burgner warm up with barbell

Strength- Bear complex

First EMOM 5 min. 2 reps @ chosen weight

Second EMOM 4 min. 2 reps @ increased weight

Third EMOM 3 min. 2 reps @ increased weight

WOD- 12min Amrap:

50 Double Unders

10 Front Rack Lunges, 95/65 lbs

10 Push Press, 95/65 lbs


Friday, September 28th

Warm up: Shuttle runs & more

Strength – TABATA

Pull ups Ring dips n tire flips

WOD- For time:

200m Bumper plate run (45/25) beginning of each round

21-15-9 Dumbbell Snatch 50/35

Then 2 min. rest

200m Dumbbell farmers carry (50/35) beginning of each round

21-15-9 Bumper plate ground to overhead 45/25


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