15 September – 21 September 2019

Posted on September 15, 2019

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

Hero WOD: “Hotshots 19”
  • 6 Rounds For Time
  • 30 Air Squats
  • 19 Power Cleans 93/135
  • 7 Strict Pull-Ups
  • 400 meter Run
*38 Minute Time Cap

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

 

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