Monday, September 16
Strength: Overhead Squat 5-5-5-5-5
(5 working sets at the same weight)
WOD: 7 Rounds for Time
10 Overhead Walking Lunges 25/45
2 Turkish Get-Ups 35/55
1 Rope Climb
*18 Minute Time Cap
Tuesday, September 17
Strength: Push Jerk 8-6-4-2-2
(build up to a heavy set of 2)
WOD: 5 Rounds every 2 Minutes
20 Strict Bent Over Rows 25/45 (10 Each Side)
20 Back Extensions
Wednesday, September 18
WOD: 28 Minute EMOM
Minute 1: 30 Seconds Battle Rope Drum Rolls
Minute 2: 12 PVC Pipe Sit-Ups
Minute 3: 10/12 Calorie Row
Minute 4: 15 Hollow Rocks
Friday, September 20
Strength Deadlift 10-10-10-10
(Build up to heavy set of 10)
WOD: 14 Minute AMRAP
16 Box Jumps 20/24
16 Push-Ups
200′ Farmers Carry 70/110
Saturday, September 21
WOD: Waterfall
20 Wall Balls 14/20 9’/10′
1 Minute Plank
20 Slam Ball OTS 25/40
100′ Bear Crawl
1200 Meter Run
