Friday 9/22/17

  • 15min ROMWOD
  • Warm-Up to 80% of Bench Press
  • SuperSet x 6
    • 4 Bench Press @80%
    • 2 Kick-Ups Into 5 second Handstand on Wall
  • SuperSet x 4
    • 6 Strict Chi-Ups
    • 6 Strict Dips
  • SuperSet x 4
    • 8 Barbell Curls @moderate
    • 10 Skull Crushers @light

Thursday 9/21/17

  • Dynamic Warm-Up
  • Overhead Mobility
  • 10min Alternating EMOM:
    • 2 x Split Jerk + 5s Hold in Split @barbell
    • 2 x Snatch Balance + 5s Hold in bottom of Squat @barbell
  • For Time: With a Partner (Both Partners Complete Runs) **25min CAP**
    • 400m Run
    • 40 Burpees
    • 14 Bear Complex (95/65)
    • 4 Rope Climbs
    • 300m Run
    • 30 Burpees
    • 13 Bear Complex (115/75)
    • 3 Rope Climbs
    • 200m Run
    • 20 Burpee
    • 12 Bear Complex (135/85)
    • 2 Rope Climbs
  • Stretch

Wednesday 9/20/17

  • Warm-Up x 3
    • 15 Jumping Jacks
    • 6 Spiderman
    • 5 Front Squats
    • 5 Strict Press
    • 5 RDL
  • Front Rack Mobility
  • Front Squat: 4 x 3 @80%
  • SuperSet x 5
    • 5 Thruster @75% of Thruster Max
    • 8 Sumo Deadlifts @75% of Thruster Max
    • 20 Frog Pumps
  • For Time:
    • 800m Run
    • 20 FS (115/85)
    • 20 Bar Hop Burpees
    • 20 FS
    • 800m Run
  • Couch Stretch

Tuesday 9/19/17

  • Warm-Up 3 x
    • 40 Jump Rope
    • 10 Alternating High Kicks
    • 30s Push-Up Position Plank
    • 8 WallBalls
    • 8 WallBall Chest Pass
  • Strict Press: 5 x 5 @78%
  • Max Complex: [Touch & Go] 5 Power Cleans + 5 Push Jerks. Then,
    • {2 of each} 4+4 | 3+3 | 2+2 | 1+1 @100% of Complex
  • 2 Rounds For Time:
    • 50 Double Unders
    • 40 Air Squats
    • 30 KB Swings (53/35)
    • 20 Toes 2 Bar
    • 10 HSPU

Monday 9/18/17

  • Warm-Up x 4
    • 10 Mountain Climber
    • 4 Spiderman
    • 3 Burpee
    • 8 Air Squat
    • 20y Plate Push
  • Ankle Mobility
  • Back Squat: 5 x 6 @75%
  • SuperSet x 4:
    •  6 (each) Barbell on Back Lunges – Stay in Lunge @moderate
    • 8 RDL @moderate
  • 8min AMRAP:
    • 4 Full Cleans (185/125)
    • 8 BarHop Burpee’s
    • 16 Deadlifts
  • Stretch

Friday 9/15/17

  • Warm-Up x 3
    • 20s Hollow Hold
    • 20s Push Up Position Plank
    • 8 Ring Rows
    • 8 PVC Pass Throughs
  • SuperSet x 6
    • 2  x 5s Handstand on Wall
    • 6 Strict Dips (Rx = 3 Strict Muscle Ups)
  • SuperSet x 4
    • 1 Around the World
    • 5 Strict Pull-Ups (Rx = Weighted)
  • For Time:
    • 200m Run
    • 60 OHS (45/24)
    • 400m Run
    • 40 Thrusters (95/65)
    • 600m Run
    • 20 Cleans (145/95)

Thursday 9/14/17

  • Warm-Up x 3
    • 10 Mountain Climbers
    • 4 Spiderman
    • 4 (each leg) Glute Kick Backs
    • 8 Glute Bridges
    • 20s Reverse Plank
  • Deadlift: 6 x 4 @80%
  • SuperSet x 4
    • 8 Barbell Good Mornings @light
    • 5 (each) Weighted Pistols (Scale= 8 Walking Lunges)
  • SuperSet x 3
    • 8 Glute Ham Raises
    • 20 Frog Pumps
  • For Time:
    • 100 Double Unders
    • 80 Air Squats
    • 60 Double Unders
    • 40 Air Squars
    • 20 Double Unders
  • Banded Hamstring Stretch

Wednesday 9/13

  • Warm-Up x 3
    • 10 Mountain Climber
    • 4 Thoracic Bridge
    • 8 PVC Pass Through
    • 5 OHS
    • 10y Overhead Duck Walk
  • Overhead Mobility
  • Snatch: 6 x 2 @80%
  • 10min Alt. EMOM: (Focus Kip Technique)
    • 4 Burpees + 6 Toes 2 Bar
    • 4 Burpees + 6 Box Jump
  • For Time:
    • 30 KB Swing (72/53)
    • 25 OHS (95/65)
    • 20 KB Swing (72/53)
    • 15 OHS (95/65)
    • 10 KB Swing (72/53)
    • 5 OHS (95/65)