Friday – 9/30/22

A: 10 minute AMRAP of:
2 Fronts Squats (115/85)
2 Pull-ups
1 Rope Climb
4 Front Squats (115/85)
4 Pull-ups
1 Rope Climb
6 Front Squats (115/85)
6 Pull-ups
1 Rope Climb……Etc adding 2 reps to front squats and pull-ups every new round

B: Mobility
10minutes focused on hips and back
10 minutes focused on pecs and lats

Thursday – 9/29/22

WOD
With running clock
00:00 – 4:00 – Complete 400m Run + Max Jerks (185/125)
4:00 – 5:00 – Rest
5:00 – 11:00 – Complete 600m Run + Max Jerks (185/125)
11:00 – 13:00 – Rest
13:00 – 19:00 – 800m Run + Max Jerks (185/125)

Endurance
A: 20 Rounds of 20 seconds of work, 10 seconds of rest moving through like a circuit.
Push-ups
Air Squats
Bicycle Crunches
Renegade Rows
Single-unders
B: 8 Rounds of 20 seconds of work, 10 seconds of rest: Rowing (Should be working at max capacity)

Wednesday – 9/28/22

A: 2 Rounds of 2 Reps: Tempo Pause Squats (10 seconds down, 10 second hold@55%)

B: 4 Rounds of 6/6 Reps: Staggered Romanian Deadlifts (@40% of your regular deadlift)

C: 6 Rounds of Supersets:
3 reps of 8 second count push ups (RX+ deficit push-ups up to 2” plates)
30 second Weighted Planks

Tuesday – 9/27/22

4 Rounds for time:
5 Goblet Squats
10 Bodyweight Squats
15 KB Swings
20 Penguins
15 KB Swings
10 Bodyweight Squats
5 Goblet Squats
1 min Rest

Monday – 9/26/22

A: 10-min EMOM of:
3 Strict Presses + 3 Push Presses + 2 Burpees

B: For Time
15 Toes to Bar
30 Dumbbell Lunges
15 Toes to Bar
20 Dumbbell Lunges
15 Toes to Bar
10 Dumbbell Lunges

error: Content is protected !!