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

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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