Programming: September 12th – 16th, 2022
Monday, September 12th, 2022
Warm up: 2 Rounds
1min of Each For Max Reps
Row Calorie
1-Leg Kettlebell Deadlift
Straight Leg Sit-up
Stretch
Strength: Tempo Deadlift
Warm Up: 5-5 Working: 5-5-5-5-5
DB/Light: Tempo Deadlift
7-9 Reps x 8-9 Sets
Bodyweight:
1-Leg Tempo Glute Bridge
20 Reps (10 Each Leg) x 9-10 Sets
WOD: 6 min AMRAP of:
12/9 Row Calories
12 KB Goblet Reverse Lunge 53/35
DB/BW Mod: 6 min AMRAP of:
21/18 Sumo DL High Pull
OR 18/15 Jumping Squats
12 KB Goblet Reverse Lunge 53/35
OR 16 Reverse Lunges
Tuesday, September 13th, 2022
Warm up: 3 Rounds For Quality:
10 Push Up To Inch Worms
10 Slow Mountain Climbers
10 Bike Calories
Skill: Every 90sec x 6 Rounds
Alternating Between:
20 Double Under Practices
5 Toes-to-bar Practices
WOD: 4 Rounds
1min Each x Max Reps of:
Double Under
Toes-to-bar
Echo Bike
Dumbbell Devil Press 35/20 lbs
1min REST
Rotate to next station every 1 min,
Clock does not stop between stations.
Wednesday, September 14th, 2022
Warm up: 7min AMRAP of:
5 Strict Press 45/35 lbs
10 Down Dog-to-Up Dogs
5 Push Press 45/35 lbs
10 Alt Deep Lunge + Rotations
5 Muscle Cleans 45/35 lbs
Strength: Split Jerk
3-3-3-3-3
DB/Light: Split Jerk
5-7 Reps x 8-9 Rounds
Bodyweight: Jumping Lunges
8-10 Reps x 10 Sets
WOD: Gwen
Clean & Jerk 15-12-9
Touch and go at the floor only. Even a re-grip off floor is a foul. No dumping.
Use same weight for each set.
Rest as needed between sets.
Bodyweight: Burpee 15-12-9
Consistent speed for each set.
Rest as needed between sets.
Thursday, September 15th, 2022
Warm up: 10 min AMRAP of:
10 Band Pull Downs
10 Lat Band Pull Downs
5 6-Count Burpees
10 PVC Overhead Squats
10 PVC Snatch Balances
5 Snatches 45/35 lbs
Strength: Split Jerk
3-3-3-3-3
DB/Light: Split Jerk
5-7 Reps x 8-9 Rounds
Bodyweight: Jumping Lunges
8-10 Reps x 10 Sets
WOD: 10 Rounds For Time of:
3 Burpee Over Bars
2 Snatches Rx: 155/105 lbs
Int: 115/85 | Scale: Pick Load
1 Bar Muscle-up
Int: Chest to Bar Pull Up | S: Pull Up
DB/No Bar: 10 Rounds For Time:
3 Burpee Over Bar/Object
4 1-Arm Snatch OR Archer Push Up
2 Bench Dips
Friday, September 16th, 2022
Warm up: 3 Rounds For Quality:
100m Run OR 30sec Cardio
10 Russian Baby Makers
5 Child’s Pose
5 5-sec Tripod Holds
10 Windmills
10 1 ¼ Squats
Strength: Back Squat
5 Sets of 5 Reps at 75% 1RM
DB/Light: Back/Front Squat
7-9 Reps x 8-9 Sets
Bodyweight: Jumping Squats
10 Reps x 10 Sets
WOD: 12 min AMRAP of:
200m Run OR 1min Cardio
15 Handstand Push-ups
10 Back Squats 135/95 lbs
BW Mods:
10 Back Squats = 20 Air Squats
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