September 11th – 16th

Monday
Pre Warm-Up
3 rounds
10m high knee
10m butt kicks
5 inchworms

 

 

Warm-Up
Dynamic

 

 

Strength
A.) Deadlift
1.) Work to 90% for 1×2 TnG Reps
*Note: Work to 80% if 1RM is greater than 405/225
2.) Drop 30/20 drop 3×4 TnG Reps

 

 

WOD
“Fight Gone Bad”
3 Rounds For Reps
1min WB @ 20/14
1min SDLHP @ 75/55
1min Box Jump @ 24/20
1min PP (must be PP) @ 75/55
1min Row for Cal
Rest 1min

 

 

Cool Down
1.) Foam roll lats and t-spine
2.) Spend 5min stretching back

 

 

Tuesday
Pre Warm-Up
3 rounds
10 lunges
10 KBS
10 band pull apart
+
3 rounds
5 push-ups
5 burpees

 

 

Warm-Up
C&J Drills

 

 

Strength
A.) OT90sec x10
2 HPC + 2 FS + 2 Jerk @ 80-85% of 1TM C&J

 

 

WOD
OT4min x4
3min to complete – meaning there is a 1min rest each round
Run 200m
12 OHS @ 95/65
Max Reps Pull-Ups

 

Score = Pull-Ups

 

 

Cool Down
3 rounds
10 pass thru
30sec foam roll t-spine

 

 

Wednesday
Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knee
+
2 rounds
10 KBS
10 Band pull apart
10 lunges

 

 

Warm-Up
Dynamic Hips

 

 

Strength
A.) Back Squat With Chains
OT2min x6
4 squats
Weight (+ chains)
1RM Squat over 350/225 = 75-80%
1RM Squat below 350/225 = 80-85%

 

 

WOD
With a running clock (no score for todays WOD, but try to beat the cap)
00:00 – 05:00
75 WB @ 30/20

05:00 – 07:00
Rest

07:00 – 12:00
14-12-10-8
DL @ 275/175
Burpees Over The Bar

12:00 – 14:00
Rest

14:00 – 19:00
5min AMRAP
8 C&J @ 135/95
25 DU

 

 

Cool Down
1.) 5min row – easy
2.) Foam roll the back of your body

 

 

Thursday
Pre Warm-Up
2 rounds
10m butt kicks
Run 200m
+
2 rounds
Row 300m
15 sit-ups

 

 

Warm-Up
Dynamic
Agility ladder

 

 

Strength
A.) OTMx8
4 PP @ 55-65% of 1RM C&J (from ground) + 6 burpees over the bar

 

B.) OTMx10
12 American KBS @ 54/36 + 4 Strict HSPU

 

 

WOD
Mobility!!

 

 

Cool Down
Mobility

 

 

Friday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 band good morning
+
Row 500m Hard!

 

 

Warm-Up
Dynamic
Snatch Drills

 

 

Strength
A.) OTMx12
1 Snatch + 1 Hang Snatch @ 70-75% of 1RM

 

 

WOD
3 RFT – 18min cap
Run 400m
15 Power Snatch @ 95/65
6 Ring MU

 

 

Cool Down
3 rounds
10 pass thru
30sec foam roll t-spine

 

 

Saturday
Pre Warm-Up
3 rounds
5 inchworms
10 lunges
15 KBS

 

 

Warm-Up
Dynamic
Agility

 

 

Strength
A.) Reverse Front Rack Lunges – any weight
4 reps on each leg OTMx8

 

B.) OT3min x5
Run 400m

 

 

WOD
For Time
27-21-15-9
KBS @ 54/36
Push-Ups

 

 

Cool Down
1.) 3min on AB
2.) Foam roll lats
3.) 20 PVC pass thru

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