Monday Sept 14
Warm up - couch stretch (30 sec each side) + spiderman stretch + squat hold, 2 rounds of: 20 air squats + 10 single leg touches (5 each leg) + ankle mobility + 10 kip swings
Back Squat
3 x 5 reps- Heavy Above 80 %
3 Rounds:
AMRAP 90 seconds
12/10 BMU
Max Reps Push Ups
Rest 90 seconds
AMRAP 90 seconds
8 Power Cleans 225/155#
Max Reps Push Ups
Rest 90 seconds
Thursday Sept 10th
Session 1
Warm up - couch stretch, ankle mobility, leg swings, 2 rounds: 10 air squats w/pause above parallel + 10 shoulder rolls + hamstring stretch + 10 barbell clean and jerk. Then, 200m Run + 5 power clean and jerk @ first weight + HSPU… roll into workout…
6 Sets:
AMRAP 2 minutes
200m Run
25 Foot HSW
Max Clean and Jerk w/time remaining (155/185/225) / (105/125/155)
Session 2
Warm up - couch stretch + pigeon stretch + ankle mobility + cossack squat stretch, 2 rounds of: 15 air squats w/varying stance width and toe angle + 10 shoulder rolls + 5 barbell muscle snatch (slow) + 5 OHS w/barbell
Snatch
-Doubles up to 75%
-Then Work up to a heavy single for the day! Take some good attempts at your heaviest weight! Don't be afraid to go for 3-5+ attempts.
Clean and Jerk
-Work up to a heavy single for the day in no more than 6-7 jumps.
Alternating Minutes x 14 minutes (6 sets of each)
Odd: 5 Bench Press 75%
Even: 20 Toes to Bar (don’t work here for more than :40)
Wednesday September 9th
Session 1
Warm up - Lat and pec stretch (2 min each arm), 2 rounds of: 10 calorie ski erg + 10 shoulder rolls + 10 kip swings + 5 bar facing burpees, then… 5 Bar MU
5 Rounds (Start a new round every 3:00)
15/12 Calorie Ski Erg
12 Bar Facing Burpees
9/7 Bar Muscle Ups
*If the clock catches up to you, just rest 1:00 after each round
4 sets for quality
15 Strict Ring Dips
10 DB Curls (Each arm)
Session 2
Warm up - crossover symmetry, 2 rounds of: 15 shoulder rolls + 15 air squats + 5 power snatch (light)
5 Rounds
20/15 Calorie Row
20 GHD Sit Ups
5-4-3-2-1
Power Snatch (75% of your 1RM Snatch)
Split Jerk (From Blocks)
3,2,1,1,1,1,1
Tuesday Sept 8th
Session 1
For time: 2000m Row
*Every 2:00 complete 50’ HSWalk.
Session 2
Warm up - couch stretch (1 min each side), pigeon stretch (30 sec), ankle mobility, cossack squat stretch (10 sec each side x 2), 2 rounds of: 15 air squats (varying stance width and toe angle) + 10 shoulder rolls + 10 barbell power cleans + 5 Front Squats
4 Sets:
1 Power Clean + 1 Squat Clean
*Working up in weight each set
2-3 More Sets:
1 Squat Clean
*Continue to work up in weight each set.
Front Squats
1,1,1,1,2
*Work up in weight each set to a heavy top double for the day.
5 Rounds
20/15 Calorie Bike Erg
20 Air Squats
100m Hard Run
*Rest 1 minute between each round or start a new round every 3:00!
Monday September 6th
Monday
AM Session
Warm up - 21-15-9 Erg Calories + Air squats, 2 rounds of: 10 shoulder rolls + 7 HSPU + 5 strict pull ups…
31 Min AMRAP With a Partner
8 Thrusters #155#125
6 CTB PU
11 Box Jumps
While Partner runs 400 with #45#25 bumper
Cash out:
4 x 50 Sit Ups w/feet anchored. Rest as needed.
Or
Hero WOD “Nate”
20 Min AMRAP
2 Muscle Ups
4 HSPU
8 KBS #70#55