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Monday September 8 th

Monday September 8 th. Warmup 5 pullups 10 pushups 15 squats 3 rounds Strength/WOD Minute 1 -10 Deadlifts Minute 2 - Rest Minute 3 – 10 Bench Press Minute 4 – Rest Minute 5 – 20m Sled Push Minute 6 – Rest 5 rounds. Tuesday September 9 th. Warmup Snatch Drills Strength

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Monday September 8 th

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  1. Monday September 8th • Warmup • 5 pullups • 10 pushups • 15 squats 3 rounds • Strength/WOD • Minute 1 -10 Deadlifts • Minute 2 - Rest • Minute 3 – 10 Bench Press • Minute 4 – Rest • Minute 5 – 20m Sled Push • Minute 6 – Rest 5 rounds

  2. Tuesday September 9th • Warmup • Snatch Drills • Strength • 5x Strict Press • 5x Pullup (add weight) 5 rounds • WODwith a Partner (15m time cap) • 30 Snatches/40 Burpees • 30 Snatches/30 Burpees • 30 Snatches/20 Burpees • 30 Snatches/10 Burpees (men) – 135/95 (women) - 85/55

  3. Wednesday September 10th • Warmup • Run Drills and Superman/hollow rocks • Strength • 10x2 Back squat for one rep max • 10x 20 doubleunders 5 rounds • WODwith a Partner (no passing) • 10 Cal Row • 10 Wallball 10 Rounds

  4. Thursday September 11th • Warmup • Clean Drills • Strength • EMOTM x 15 minutes • 3 power cleans • 3 handstand pushups WOD • 20 Kettlebell Swings • 10 Box Jumps x5 rounds • Then run 800 meters

  5. Friday September 12th • Warmup • Run Drills • Strength • Pistols • 10 each leg • 10 Pullup/Chest to Bar/Muscle up x5 WOD Partner with one bar • 10 to 1 • Deadlift m 225,w155 • Push Jerk m115, w85

  6. Monday September 15th • Warmup • Snatch Drills • Strength EMOTM for 15 minutes • 1 Snatch • 1 Hang Snatch • 1 Overhead Squat • WODEvery 2 minutes x 10 • 100m shuttle sprint (5x20m)

  7. Tuesday September 16th • Warmup • 30sec on 30 sec off • Deadlift • Front Squat • Push Jerk • Strength Every 2min x 5 rounds (with Partner) • 5 Deadlifts • 10 Ring Dips • 10 GHD Sit ups • WOD 8min AMRAP • 15 KB swings • 15 Wallballs • 5 burpee penalty for breaking set

  8. Wednesday September 17th • Warmup • Clean Drills • Strength • 15 minutes to establish 1 rep max Clean • WOD • 200m run • 5 Thrusters (185/115) 5 rounds for time

  9. Thursday September 18th • Warmup • 30sec on 30 sec off • OHS • Pushup • Body Row • Strength EMOTM x 10 minutes • 5 max height pullups • 5 max depth HSPU • WOD • Annie • 50, 40, 30, 20, 10 • DU • Situp

  10. Friday September 19th • Warmup • Run Drills • Strength/WOD with partner • Every 2min x 5 rounds (30min) • 10 Front Squat • 10 Bench Press • 200m Row

  11. Monday September 22th • Warmup • PVC Warm-up • Strength • 5x Overhead Squat • 5x Max Rep Toe to Bar • WOD “Steph” • 20 KB Swing • 20 Sit-ups • 10 Box Jumps X5 rounds for time

  12. Tuesday September 23th • Warmup • 30sec on 30 sec off – 3 rounds • Deadlift • Hang Power Snatch • Overhead Squat • Strength/Skill • 20 DB walking Lunges • 10 HSPU (max difficulty) • X4 rounds • WOD 5min AMRAP • 20 Double Unders • 10 Push Ups 2min Rest • WOD 5min AMRAP • 10 Burpees • Run 100m (5x20m)

  13. Wednesday September 24th • Warmup • Barbell Skills (cleans) • Strength 10 x 2 minutes (20 minutes) • 5DL • 3HPCL • 3FS • WOD • Teams of 4 (one at each station with no passing) • 30 calorie row • 30 Bupees • 30 Wall Balls • 30 Pull ups * Scale reps to 25 or 20 if necessary

  14. Thursday September 25th • Warmup • Barbell Skills (Snatch) • Strength Every 2 minutes with a partner • 5 touch and go Snatch • 10 GHD Situps • 5 PU/C2B/MU • 10 GHD extensions • 4 rounds (2 minutes for each round for a total of 40 minutes)

  15. Friday September 26th • Warmup • Run Drills + Superman and Hollow Rocks • Strength • 2 Back Squats • 2 Deadlifts • 2 Strict Press • 10 rounds • WOD Teams of Three • 6min AMRAP of Sled Pushes • 1min Rest • 6min AMRAP of Calorie Row

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