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Monday 9/30

9/30/2019

WARM UP
3 rounds
30 sec push press
30 sec hs hold
30 sec squat
30 sec rest

SKILL/DRILL
Split Jerk

STRENGTH
2 split jerks
7x's through

WOD
10 min CAP
10 complex of c2b +k2e +t2b
20 HSPU
30 weighted situps (45/25)
40 wall ball

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WOD
3 rounds
800m run
50 Russian swings (97/70)
50 sit ups

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Saturday 9/28

9/28/2019

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MOBILITY

WARMUP
Coaches Choice

WOD
PARTNER
20 BOX JUMPS
20 thrusters (115/75)
20 wall ball sit up together
20 k2e
20 sdhp
30 BOX JUMPS
30 thrusters (95/65)
30 wall ball sit up together
30 t2b
30 sdhp
40 BOX JUMPS
40 thrusters (75/55)
40 wall ball sit up together
40 pull up
40 sdhp
*remaining time max cals on A/B

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Friday 9/27

9/27/2019

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MOBILITY

WARMUP
3 X's
30 sec Jump rope
30 sec air squat
30 sec push up
30 sec rest

WOD
30 min time cap
25 cal a/b
100 wall ball
25 pullup
100 push press (95/65)
25 pull up
100 wall ball
25 cal a/b

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WOD
20 MIN AMRAP
Complex:
5 SDHP
5 head cutter
5 rockers
5 Russian swings
5 torch press (70/53)
Run 200M

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Thursday 9/26

9/26/2019

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MOBILITY

WARMUP
3 rds
30 sec air squat
30 sec push up
30 sec ring row
30 sec rest

WOD
BACK SQUAT GRID
60 %x 10
70% x 8
75%x 6
80% x4
85% x 2
80% x 4
70% x 8
75% x 6
70% x 6+ trigger

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WOD
EMOM 25 min
Min 1 – 20 alt. Bicep curls (35/20)
Min 2 – 20 walking lunges
Min 3 – 20 weighted situps (45/25)
Min 4 – 20 floor press alts.
Min 5 – 10 cal ski

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Wednesday 9/25

9/25/2019

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MOBILITY

WARMUP
3 rounds
30 sec pullup
30 sec snatch grip high pull (bar)
30 sec muscle snatch
30 sec rest

STRENGTH
Hang P Snatch + Power Snatch
7 x through

OPEN WOD 16.3
7 min AMRAP
10 Power Snatch (75/55)
3 BMU

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WOD
5 ROUNDS
10 DKB thruster (53/35)
10 cal armless a/b
5 cal legless a/b

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Tuesday 9/24

9/24/2019

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MOBILITY

WARMUP
3 rounds
30 sec push press (bar)
30 sec sit up
30 sec push up
30 sec rest

PARTNER WOD
20-18-16-14-12-10-8-6-4-2
A = DKB CNJ (53/35) / row
B = A/b / Wall ball sit up
rest 2 min then
100 burpees
400m farmers walk (70/53)

WOD B
15 Rounds
Partner Finish/Start
7 cal echo
7 DKB Snatch (35/26)
7 burpees
11 DKB DL suitcase (70/53)

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Monday 9/23

9/23/2019

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MOBILITY

WARMUP
3 rounds
30 sec muscle clean
30 sec Thruster
30 sec bent row
30 sec rest

STRENGTH/SKILL
Bear Complex
Build to a heavy Bear Complex

WOD
15 min AMRAP
1 bear (135/95)
10 burpee over bar
15 cal a/b
*bear 7x through
1 power clean
1 front squat
1 push press
1 back squat
1 push press

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WOD
Team of 3
20-15-10-5
ski
a/b
row
all 3 do 20 cals on each cardio then 15 on each down to 5 on each

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Saturday 9/21

9/21/2019

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MOBILITY

WARMUP
Coaches Choice

WOD
HERO THE DON
66 dead lift (115/75)
66 box jump
66 KB American swing (53/35)
66 k2e
66 situp
66 pull up
66 thruster (65/45)
66 wall ball
66 burpee
66 double unders

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Friday 9/20

9/20/2019

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MOBILITY

WARMUP
3 X's
30 sec strict press
30 sec bent row
30 sec a/b
30 sec rest

STRENGTH
Push Press
2-2-2-2-2

WOD
15 min AMRAP
5 renegade row (35/25) 2 ct.
200m run
20 lateral wall ball (10/10

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WOD
21-18-15-12-9-6-3
DKB CNJ (53/35)
cal ski

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Thursday 9/19

9/19/2019

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MOBILITY

WARMUP
3 rds
30 sec air squat
30 sec push up
30 sec lunge alt.
30 sec rest

WOD
BACK SQUAT GRID
60 %x 10
70% x 8
75%x 6
80% x4
85% x 2
80% x 4
70% x 8
75% x 6
70% x 6+ trigger

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WOD
Goblet squat burner
10 goblet squat @ 97/70
20 goblet squat @ 80/60
30 goblet squat @ 70/53
40 goblet squat @ 60/44
all sets unbroken. Rest as needed between sets

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