Monday, September 29 - Saturday, October 4
Monday, September 29
Warm-up: 2 rounds - 5 clean pull + 5 high clean pull + 5 muscle clean + 5 front squat (light) + 10 alt reverse Samson + 10 alt Cossack squat + 10 supine toes-to-rig
Strength:
Every :90 x8 (12:00) -
3 deadlift + 3 hang power clean + 3 front squat (start light and build as able)
WOD:
In 19:00, complete the following for total reps -
5:00 EMOM - :30 toes-to-bar, knees-to-elbow, or v-ups
2:00 rest
5:00 EMOM - :30 back rack lunge (135/95 or 95/65 or 65/45)
2:00 rest
5:00 EMOM - :30 bike calories
Accessory:
3x10-15/side deficit clamshells
https://youtu.be/FUj_ajQcNhg?si=xZgZQu227oBcXaDq
Tuesday, September 30
Warm-up: 2:00 easy row or ski (1x) directly into 2 rounds - 10 pvc pass through + :30 easy jump rope + 8 push-up to pike + :30 alt calf stretch + 10 alt toe touch from plank
WOD:
Every 6:00 x5 (30:00) -
21 double under or 42 singles
15/12 calorie row or ski
9 burpee box jump (24/20 in or lower)
15/12 calorie row or ski
21 double under or 42 singles
Accessory:
3x8-10/side KB windmill @ light weight (:60 rest betweeen sets)