Monday 9/26
Front Squat
5-5-5-5-5
Start 1st set with roughly 70-80% of 1RM. Increase weight each set if possible, and if you don’t know your 1RM front squat, use 85% of your 1RM back squat.
+
ROMWOD (or coach lead mobility)
Tuesday 9/27
7min AMRAP
5 DL 165/115lbs
10 Burpee (not over bar)
200m Run
rest 3min
Repeat and get more reps
*Let’s think about RPE, and how to accomplish more rounds and reps the second time through.
Wednesday 9/28
For time:
1-3-5-3-1
Rope Climbs
Squat Snatch 135/95lbs
rest 1 min after final snatch and complete:
50 wall ball shots in as few sets as possible, 3 sets max
&
Accumulate 90 sec in Hollow body hold
Thursday 9/29
Teams of 2
4 Rounds for max meters
Partner 1: 2min Row for max meters
Partner 2: 2min Box push for max meters 150/100lbs
*Pole to far pole = 15m
Rest 2min
*For round 2 partners switch movements. Each partner should perform the row and the box push twice.
Friday 9/30
For time:
30 Alt KB Snatches 70/53lbs
40 DUs
20 Alt KB Snatches 70/53lbs
50 DUs
10 Alt KB Snatches 70/53lbs
60 DUs
Saturday 10/1
Partner WOD
400m Run together
30 Power Clean 165/115lbs
40 Ring Push ups
400m Run together
50 CTBs
60 Push Press 95/65lbs
400m Run together
*Break up reps however you like, but you must run together.
Sunday 10/2
15min AMRAP
5 Russian KBS 53/36lbs
5 Box Step ups
5 Cal Row
10 R. KBS
10 Box Step ups
10 Cal Row
15…
15…
15…
20…
*go as far as you can in 15min