Monday, September 13
Strength: Dead Lift 7-7-7-7
WOD: 4 Rounds
3 Minute
200 Meter Run
10 SDLHP’s 63/95
Max Reps Bar Muscle Ups
1 Minute Rest
(score will be total number of bar muscle ups)
Tuesday, September 14
WOD: 12 Rounds For Time
3 HSPU’s
6 Overhead Squats 83/115
9 Box Jumps 20/24
*27 Minute Time Cap
Wednesday, September 15
Strength: Power Cleans Establish 1 Rep Max
WOD: 5 Rounds For Time
6 Power Cleans 93/135
8 Pistol Squats
10 Toes To Bar
*16 Minute Time Cap
Thursday, September 16
Strength: 10 Minutes 30 Seconds On 30 Seconds Off Hollow Holds
WOD: 10 Minute AMRAP
14 Russian Twists 25/45
30 Double Unders
60′ Bear Crawl
Friday, September 17
Strength: Push Press 3-3-3-3-3
WOD: 12 Minute AMRAP
5 Shoulder To Overhead 83/115
10 Back Squats 83/115
8/10 Calorie Row or 6/8 Calorie Bike
Saturday, September 18
WOD: TABATA
Bike For Calories
Sit-Ups
Burpee Box Overs 20/24
Side Plank Holds
(athletes will go through each movement 2x)
