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Wednesday, October 1
Strength - Bench Press / Press 1 RM WOD - 15 min 400m Run 20 Front Squats (95/55) 20 Push Press 400m Run 15 Front Squats (115/75) 15 Push Press 400m Run 10 Front Squats (135/95) 10 Push Press L2 85/45, 105/65, 125/85 L1 75/35, 85/45, 95/55
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Tuesday, September 30
Strength - Clean 1RM Jerk 1RM WOD - 15 min EMOM Rx 5 Burpee 5 Power Clean 135/95 L2 5 Burpee 5 Power Clean 95/65 L1 5 Burpee 5 Power Clean 65/35 Strength - Back Squat or Front Squat 1RM WOD - 12 min amrap 10 pull-up 100m run 10 T2B 100m run Friday, September 26
Deadlifts - remember 90% of 1RM Warmup 5 @ 40% 5 @ 50% 5 @ 60% Partner WOD - 15minute AmRap (alt every round) Rx 5 Burpee 7 Box Jump Overs 24/20" 9 Slams 35/25 Thursday, September 25
Skill / Strength - OH Squats (work up to 1RM) WOD - 4 RFT 15 Tire Flips 400m run 15 Power Snatch Rx 105/75 L2 85/55 L1 65/35 Wednesday, September 24
Bench Presss or Press - remember 90% of 1RM Warmup 5x2 Deload 5 @ 40% 5 @ 50% 5 @ 60% Rx 100 DU 50 Calorie Row 50 Burpees 100 DU Tuesday, September 23
WOD - EVA (5RFT) Rx 800m run 30 KB Swings 53/35 30 Pull-ups L2 800m run 30 KB Swings 35/26 30 Pull-ups L1 400m run 30 KB Swings 26/13 30 Banded or Jump Pull-ups Monday, September 22
Back Squats or Front Squats - remember 90% of 1RM Warmup 5x2 Deload 5 @ 40% 5 @ 50% 5 @ 60% WOD - 7 min amrap Rx 3 squat cleans - 155/105 3 push jerks - 155/105 L2 3 squat cleans - 125/75 3 push jerks - 125/75 L1 3 power cleans - 95/45 3 push jerks - 95/45 Rest 3 minutes 5 MIN EMOM 10 air squats 10 push-ups Friday, September 19
Strength - Deadlifts (Wendler Week 3) Warmup - 5x2 (% based off 90% of 1 rep max) Set 1 75% 5 reps Set 2 85% 3 reps Set 3 95% 1+ reps WOD - Mini Chelsea (15min EMOM) 5 pull-ups 10 push-ups 15 squats Thursday, September 18
Warmup Junkyard Dog Burgener Snatch Press Snatch Balance Strength/Skill - Snatch Work your way up to 1RM or form work - 15 minutes WOD - 3 RFT 200m Row 10 Pistols 20 Power Snatch 105/75 10 Burpee over Bar 20 sit-ups |
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