Sept 23 – 29

Monday

Strength: (20:00)

Back Squat 4×10 (building)

*record heaviest completed set

Metcon

10AMRAP

10 Front Squat (135/95)

200m Run

Tuesday

Strength: (20:00)

12 Minute Alternating EMOM

Min 1: 3 Push Press (from the floor)

Min 2: 5-10 Strict Pull-Ups

Metcon

For Time (15:00)

21-15-9

Deadlift (225/155)

TTB

HR Push-Ups

Wednesday

Metcon

30AMRAP

500m Row

40 Step Ups (24/20)

Run 1 Lap

20 Burpees

10 KBS (70/53)

Thursday

Strength:

Every :90 x 7 sets

3 Position Power Clean (High Hang, Hang, Floor)

Metcon

“RX”

21-15-9

Power Clean (155/105)

Cal Bike

“Intermediate”

21-15-9

Power Clean (135/95)(95/65)

Cal Row

“Fundamental”

15-12-9

Hang Power Clean

Cal Row

Friday

9EMOM

Min 1: :40 Muscle Ups or Kipping Pull-ups

Min 2: :40 HS Walks or Wall Walks or HS Hold

Min 3: :40 Pistols (Practice for Metcon)

Metcon

“Mary”

20AMRAP

5 HSPU

10 Pistols

15 Pull-Ups

Or

“Cindy”

20AMRAP

5 Pull-Ups

10 Push-Ups

15 Air Squats

“Fundamental”

20AMRAP

5 Ring Rows

10 Assisted Push-Ups

15 Air Squats

Saturday

Partner WOD

Teams of 3- one person working at a time

30AMRAP

100/70 Cal Row

50 Box Jump Over (24/20)

50 Barbell Ground to Overhead*

Rd1: 115/75

Rd2: 135/95

Rd3: 155/105

Rd4: max reps at 185/125

(may snatch or clean & jerk. If teams make it to rd 4, all remaining time is spent accumulating reps at 185/125, they do not go back to the rower if they get to 50)

Sunday

Metcon

For Time (35:00)

“RX”

4 Rounds

50 DU’s

40 KBS (53/35)

30 Wall ball (20/14)

20 Burpees

10 TTB

“Fundamental”

4 Rounds

100 Jump Rope Singles

30 KBS

20 Wall ball

15 Burpees

10 Hanging Knee Raises

POPULAR POSTS

MAY 4 – 10

Saturday For Time (CAP 35:00)w/ a partner…330m Team Run (1 Lap)50 Clean & Jerk @115/85330m Team Run40 Clean & Jerk @135/95330m Team Run30 Clean &

APR 27 – MAY 3

Saturday 3 Rounds For Time (CAP 35:00)w/ a partner… 50 Hang Snatch @96/6550 OHS50 TTB Sunday MURPH PREP #1 Every 5:00 for 30:00 (6 Sets)200m

APR 20 – 26

Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds

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