Monday, September 21st

STRENGTH
Front Squats
1 × 6 @ 60%
1 × 4 @ 70%
1 × 4 @ 75%
1 × 4 @ 80%
1 × 4 @ 85%

WOD
Rounds of
9 / 9 / 6 / 6 / 3 / 3
Squat Cleans
Burpee Over Bar
M - 135lbs / F - 95lbs
CAP 12:00

Tuesday, September 22nd

WOD
4 Rounds
10 Chest to Bar
400m Run
4 Wall Walks
Rest 2:00 After Each Round
RX+ 9 BMU + 45ft HSW
CAP 25:00 Minutes

Wednesday, September 23rd

STRENGTH
Power Snatch
5 Sets of 2 Single Reps
Starting at
60% up to 80%+
Hang Snatch
6 Single Reps
At 70% up to 90%+

WOD
3 Sets
15/12 Cal Row/Ski
Overhead Squats
15/12 Cal Row/Ski
Overhead Swuats
2:00 Rest Between Sets
Set 1: 12 Reps M - 95lbs / F - 65lbs
Set 2: 9 Reps M - 135lbs / F - 85lbs
Set 3: 6 Reps M - 155lbs / F - 105lbs
Goal is Sub 4:00 Rounds

Thursday, September 24th

Partner WOD
20:00 AMRAP
Relay With Partn
25ft (2) DB Front Rack Lunge
1 Rope Climb
50ft Sand Bag Carry
DBs: M - 50s / F - 35s
SB: M - 150lbs / F - 100lbs

Friday, September 25th

STRENGTH
Bench Press
1 × 5 @ 65%
1 × 5 @ 75%
1 × 3 @ 80%
1 × 3 @ 85%
3 × 3 @ 85%+

5 Rounds
16 GHD St Ups
24 Double Unders
8 (2) DB Burpee Dead Lift
24 Double Unders
8 (2) DB Push Press
DBs: M - 50s / F - 35s
CAP 18:00 Minutes

Saturday, September 26th

8am Class Only