Sept 21

Aside

Thursday – LOAD

Warm Up
Barbell Muscle Snatch
Snatch Grip Press
Paused KB Squat

Strength: Hang Snatch + Sn Balance + OHS
Build to a Workable Complex & Repeat

WOD
Row 400m
35 Box Jumps (m30/w24)
50 KBS (m70/w53)
35 Ring Dips
Row 400m

Sept 20

Aside

Wednesday – LOAD

Warm Up
Banded GM
Banded Scap
Wall Balls

Strength: Deadlifts
Build to 70-75% x 3 (3-4)

WOD
15 Rounds, Every 75 Seconds
1: 3 Stone G2S (m175/w115)
2: Run 160m
3: 7 Deficit Strict HSPU/10 Plate Push Ups

Sept 19

Aside

Tuesday – LOAD

Warm Up
KB Reverse Press
Bulgarian Split Squat
KB Sit Ups

WOD
6 Rounds
4 Thrusters (m155/w113)
4 Muscle Ups/8 C2B Pull Ups

Cash Out:
40-30-20-10
Double Unders
5 Strict Pull Ups (Weighted)
(Singles: 90-70-50-30)

Sept 18

Aside

Monday – LOAD

Warm Up
Pendlay Row
Barbell GM
Strict T2B/K2C

Strength: 2 TNG PC + 1 Jerk
Build to a Heavy Complex

WOD
5 Rounds 35/35
Row for Calories
DB Burpees (m50/w35)
Plate G2OH (m45/w30)

Sept 15

Aside

Friday – SPEED

Warm Up
Banded Tempo Squat
Strict Pull Ups
Standing Banded Row

Strength: Back Squat
Build to a Workable Triple & Repeat

WOD
9x ALT. Reverse Tabata (Each)
Strict HSPU/Plate Push Ups
Box Jumps
Ring Dips

Sept 14

Aside

Thursday – SPEED

Warm Up
Barbell Upright Row
V-Ups
Banded GM

Strength: Clean & Jerk
Build to a Heavy Single

WOD
15-12-9-6-3
Power Cleans (m135/w98)
Bar Facing Burpees

Sept 13

Aside

Wednesday – SPEED

Warm Up
Barbell Muscle Snatch
KB Reverse Press
Banded Scap

Strength: Snatch
Build to Workable Doubles

WOD
5 Rounds 40/40
Battle Ropes
OHS (m95/w68)
Strict Pull Ups