Friday September 16th

Strength: Strict Press 3×4@65% + 1 AMRAP set @65%

For Time: 21-15-9

Bike or Row Calories

Shoulder to Overhead RX+=135/95, RX=115/75, Scale=95/65

Thursday September 15th

Strength: Weighted Dips 5×5 AHAP

WOD:

Double Unders 100-80-60-40-20

Dips 10-8-6-4-2

C2B Pullups 5-4-3-2-1

Wednesday September 14th

Strength: Hang Power Clean – 15 minutes to work to a heavy single

WOD: Every 2 minutes for 32 minutes

  1. 10 Burpee Box Jump Overs (24/20)
  2. 10 Hang Power Cleans (80% of today’s heavy single)
  3. 10 Strict HSPU (scale is strict heavy DB/KB Press)
  4. 10 Overhead Plate Lunges (45/25)

Tuesday September 13th

Strength: Single Leg RDL 3X8 per leg, AHAP with good form!

Partner WOD: (one works at a time) 25 minute cap

KB Swings (reps=25, 20, 15, 10, 5) RX+=53/44, RX=44/35

Bench Press (reps=5, 5, 5,5,5) RX+=155/125, RX=135/95, Scale=115/75

*Partner 1 does 25 KB Swings then 5 Bench Press, Partner 1 does 25 KB Swings then 5 BP, etc

Accessory: Weighted Hip Thrusts 3×8 AHAP

Monday September 12th

Strength: Thruster 3×4 @ 65% 1RM Push Press

WOD: 5 Rounds for Time

9 Thrusters RX+=135/95, RX=115/75, Scale=95/65

9 Pullups

9 Lateral Hops over bar

Friday September 9th

Strength: Deadlift 3×4@75% + 1 AMRAP set @75%

WOD: 6 Rounds for Time

200m run

6 HSPU

6 Deadlifts RX+=225/185, RX=185/155, Scale=155/125

6 Plank Rows (per arm) RX=25% Bodyweight

Thursday September 8th

Skill Test: 1,000m for time

WOD: 4 Rounds NFT

20 Ball Slams

50 FT Burpee Broad Jumps

20 Single Arm KB Swings (10/arm)

50 FT. Sled Push

Accessory: 3×8 Barbell Rollouts + 30s Plank Hold immediately following

Wednesday September 7th

Strength: Bench Press 3×5 @65% + 1 AMRAP set @ 65%

WOD:3 Rounds for Time (20 min cap)

20 Toes to Bar

15 Pushups

10 Hang Power Cleans– RX+= 135/95, RX=115/75, Scale = 95/65

Accessory: Hollow Rocks 3x30s w/ 30s rest between sets

Tuesday September 6th

Skill: Muscle Ups (ring or bar) 5×3 or practice baby ring muscle ups (minimum 2 minutes rest between sets)

WOD: 3 Rounds for time (15 min cap)

400m run, 40 double unders, 20 inverted rows (bar or ring)

Accessory:  Ring Skin the Cat 3×5

Monday September 5th

9 a.m. class only today!

HERO WOD “Hotshots 19”

6 rounds for time:

30 air squats

19 power cleans (135/95)

7 strict pullups

400m run