Tuesday Sept 5th – Thursday September 7th

Tuesday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 cuff isolation
+
2 rounds
10 KBS
10 sit-ups

 

 

Warm-Up
Barbell Drills

 

 

Strength
A.) OTMx13
Min 1 – 8: 1 Clean + 1 FS @ 80% of 1RM C&J
Min 9 – 13: 1 PC + 2 Jerk @ 80% of 1RM C&J

 

 

WOD
For Reps – Only TTB Count

2min to complete
20/15cal on AB
10 Burpee
Max reps TTB

Rest 2min

2min to complete

Rest 2min

3min to complete

Rest 2min

3min to complete

 

 

Cool Down
1.) Row 500m
2.) Foam roll hamstrings and t-spine

 

 

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

 

 

Warm-Up
Dynamic – Hips

 

 

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

 

 

WOD
For Time – 17min cap
Buy In: 100ft DB Walking Lunge @ 85/50
21-15-9-15-21 – Thrusters @ 95/65
50-40-30-40-50 DU

 

 

Cool Down
1.) 3min on AB
2.) Foam calves and stretch shoulders

 

Thursday
Pre Warm-Up
3 rounds
10 band pull apat
10 cuff isolation
+
15 burpees
10 KBS

 

 

Warm-Up
Dynamic Shoulders
Learn SDLHP

 

 

A.) 3 rounds for reps
2min AMRAP – MU
Rest 1min
2min AMRAP – GHDSU
Rest 1min
2min AMRAP – SDLHP @ 75/55
Rest 1min

 

B.) Mobility

 

 

Cool Down
Mobility

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