Monday, September 22nd

STRENGTH

Pause Front Squats:
4 x 3 @ light to medium weight
(:03 pause at bottom)

Then 4 sets of 2 reps:
1 pause squat + 1 regular squat
(medium to heavy)

WOD
3 ROUNDS

25 Wall Balls
100m (2) DB Farmer Carry
25 Sit Ups
M - DB: 50s / WB: 20lbs
F - DB: 35s / WB 14lbs
CAP 16:00 Minutes

Tuesday, September 23rd

STRENGTH
DB Bench Press

2 x 10 @ Warm Up Weight
Then 4 sets of 8 Reps as Heavy as Possible

WOD
20:00 AMRAP
10 Pull Ups
10 Burpees
10 Box Jumps
12/10 Cal Any Machine
M - 24 / F - 20 inch box

Wednesday, September 24th

N.F.T.
4 ROUNDS
2 Squat Cleans
6 DB RDL
8 Squat Jumps
8/8 DB Row
Increase Squat Clean Weight Every Round

WOD
For Time
15 Squat Cleans
1,000/900m Row
15 Squat Cleans
M - 185lbs / F - 125lbs
CAP 16:00 Minutes

Thursday, September 25th

CARDIO

2:00 on / 2:00 rest – Row or Ski
(log distance, pick a pace & hold it)

WOD
6 ROUNDS

200m Run
16 Hang DB Snatch
8 HSPU
M - 50lbs / F - 35lbs
CAP 20:00 Minutes

Friday, September 26th

WOD
For Time
21 Deadlifts (225/155)
60 Double Unders
20 KB Lunge
15 Deadlifts (275/195)
20 KB Lunge
9 Deadlifts (315/215)
60 Double-Unders
20 KB Lunge
KB: M - 53lbs / F - 35lbs

Saturday, September 27th

8am Class Only