September 18th – 23rd

Monday
Pre Warm-Up
3 rounds
10m butt kicks
5 inchworms
10 Jump squats
+
30 KBS

 

 

Warm-Up
Dynamic

 

 

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

 

 

WOD
For Time – 18min cap
15 DB Thrusters on Right arm
15 DB Thrusters on Left arm
30 Pull-Ups
10 DB Thrusters on Right arm
10 DB Thrusters on Left arm
20 Pull-Ups
5 DB Thrusters on Right Arm
5 DB Thrusters on Left arm
10 Pull-Ups

 

Rx: 50/35
Scale: 35/20
Masters: 25/10

 

 

Cool Down
1.) Row 500m
2.) Spend 5min foam rolling lats and t-spine

 

 

Tuesday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 lunges
+
20 sit-ups

 

 

Warm-Up
C&J Drills

 

 

Strength
A.) OTMx16
Min 1-10: 1 PC + 1 HPC + 1 Jerk at heaviest load possible
Min 11-16: 1 TnG PC + 3 FS

 

 

WOD
3min To Complete
10 Burpees
20 WB @ 20/14
Max DU

Rest 2min

3min To Complete
10 Burpees
20 WB @ 20/14
Max DU

Rest 2min

3min To Complete
40 DU
20 WB @ 20/14
Max Burpees

Rest 2min

3min To Complete
40 DU
20 WB @ 20/14
Max Burpees

 

 

Cool Down
1.) 3min on AB
2.) Spend 10min foal rolling quads and legs

 

 

Wednesday
Pre Warm-Up
3 rounds with song shot
5 lateral steps
5 high knee
5 squats
+
20 lunges

 

 

Warm-Up
Dynamic Hips

 

 

Strength
A.) Back Squat With Chains
OT2min x6
3 Squats
Weight (+ chains)
1RM Squats over 350/225 = 80-85%
1RM Squat below 350/225 = 85-90%

 

B.) OT2min x6
4 DB Snatch @ 85/50
8 C2B

 

 

WOD
“GRACE” – Ish
For Time – 9min cap
30 C&J
*All reps TnG – If you drop the bar, do 20 air squats

Rx: 135/95
Scale: 115/75
Masters: 95/65

 

 

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

 

Thursday
Pre Warm-Up
3 rounds
10m butt kicks
10m high knee
+
2 rounds
15cal of row
5 burpees

 

 

Warm-Up
Agility

 

 

A.) 10 rounds
30sec MAX EFFORT sprint on AB
Rest 90sec

 

B.) OT4min x2
Run 800m

 

C.) Mobility

 

 

Cool Down
Mobility!

 

 

Friday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 OHS with empty barbell
+
30 PS with empty barbell

 

 

Warm-Up
Snatch Drills

 

 

Strength
A.) OTMx14
Min 1-8: 2 TnG Snatch at heaviest load
Min 9-14: 2 TnG PS + 1 OHS at heaviest load

 

 

WOD
For Time – 16min cap
100 BBJO @ 24/20
*Every minute stop and do 1 RC. Start with RC

 

 

Cool Down
1.) Row for 3min
2.) Spend 3min foam rolling quads

 

 

Saturday
Pre Warm-Up
3 rounds
5 burpees
10 squats
15 HRPU

 

 

Warm-Up
Dynamic

 

 

Strength
A.) BB Reverse lunges
4×7 to each leg

 

B.) Box Step Up
4×8 to each leg

 

 

WOD
3 Rounds For Time
30 KBS
15 Burpees

 

Rx: 70/54
Scale: 54/36
Masters: 26/24

 

 

Cool Down
Spend 5min in pike position

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