Saturday – 9/21/19

8am Kettlebell
5 rds
Farmers carry heavy KB 100m
Swing through lunge 12 ea
Burpees 12

Finisher
10 hill sprints

9am WOD
The Longest Mile
4 Rounds for Time:
10 Burpees
100 Meter Run
10 Air Squats
100 Meter Run
10 Push-Ups
100 Meter Run
10 Butterfly Sit-Ups
100 Meter Run

10am Olympic Lifting

Friday – 9/20/19

Snatch
Heavy Set of: 1- Snatch + 2-OHS

Back Squat
Waves
3 @85%
2 @90%
3 @85%
1 @95%
1 Heavy Single

Midline:
4 Sets of:
30-second flutter kicks while performing a Pallof Press w/a band

Thursday – 9/19/19

Skill: Muscle-Ups

AMRAP 4
15 Wall Balls 20,14
15 Butterfly Sit-Ups

Rest 2 Min

AMRAP 4
15 AM. KB Swings 53,35
15 Knees to Elbows

Rest 2 Min

AMRAP 4
15 Thrusters 95,65
15 Toes to Bar

Wednesday – 9/18/19

Deadlifts
Heavy Set of: 3 – Deadlifts + 2 RDLs

“Macho Man”
EMOM for as Long as Possible
– 3 Power Cleans (135/95 lb)
– 3 Front Squats (135/95 lb)
– 3 Jerks (135/95 lb)

Tuesday – 9/17/19

WOD
Technique Work: Handstand Push-Ups

Strength
Max Kipping Pull-Ups
3 Max Effort Sets

EMOM 12
3 Hand Stand Push-Ups
3 Toes to Bar

4pm Kettlebell
Double KB
6 rds 7 reps
– Clean
– Press
– Front squat

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