Monday, September 14th

WODA
4 Rounds
8 Toes to Bar
12 Hang Power Snatch
8 Toes to Bar
1:00 REST After Each Round
M - 95lbs / F - 65lbs

Straight into…

WOD B
4 Rounds
8 Power Cleans
12 HSPU
8 Power Cleans
1:00 REST After Each Round
M - 95lbs / F - 65lbs

Tuesday, September 15th

STRENGTH
Front Squat
1 × 5 @ 60%
1 × 5 @ 70%
1 × 5 @ 75%
2 × 5 @ 80%+

WOD
For Time
20 Sand Bag Squats
100m Farmer Carry
40 Wall Balls
100m Farmer Carry
20 Sand Bag Squat
SB: M - 100lbs / F - 70lbs
DBs: M - 50s / F - 35s
WB: M - 20lbs / F - 14lbs
CAP 15:00 Minutes

Wednesday, September 16th

EMOM
0:30 ON / 0:30 REST
L Sit / Tuck Hold
Jumping Lunge
Plank
Sprint Bike/Ski

WOD
7 Rounds
200m Run
7 Strict Pull Ups
7 Box Jumps
Box: M - 30in / F - 24in
CAP 20:00 Minutes

Thursday, September 17th

STRENGTH 1
Deadlift
1 Rep Max

STRENGTH 2
Bench Press
2 × 8 @ 50-60%
2 × 6 @ 65-75%
3 × 5 @ 80%+

Friday, September 18th

WOD
20:00 AMRAP
20/16 Cal Row
10 DB Push Press (Left)
20 Double Unders
10 DB Push Press (Right)
20 Double Unders
10 Burpee
20 Pistols (Scaled: 30 Air Squat)
M - 50lbs / F - 35lbs
RX+ M - 70lbs / F - 50lbs

Saturday, September 19th

8am Class Only