19 September – 24 September 2022

Posted on September 19, 2022

Monday, September 19

Strength: Back Squat 10 60% 8 65% 8 70% 8 75%

WOD: 11 Minute AMRAP

11 Slamballs 25/40

9/11 Calorie Row or 7/9 Calorie Bike

 

Tuesday, September 20

WOD: “Nate”

20 Minute AMRAP

2 Ring Muscle Ups

4 Handstand Push-Ups

8 Kettlebell Swings 35/55

 

Wednesday, September 21

Strength: Hollow Holds 8 Minutes 30 Second On 30 Seconds Off

WOD: 4 Rounds For Time

5 Power Cleans 123/185

50 Double Unders

15 Tuck Ups

 

Thursday, September 22

Strength: Back Squat 10 60% 8 65% 6 70% 6 75% 6 75%

WOD: 3 Rounds For Time

15 Burpees

15 Box Jumps 20/24

400 Meter Run

 

Friday, September 23

WOD: 24 Minute EMOM

Minute 1: 10/12 Calorie Bike

Minute 2: 12 Hang Power Snatch 63/95

Minute 3: 40 Seconds Battle Ropes

Minute 4: 3 Wall Walks

 

Saturday, September 24

WOD: 5 Rounds

3 Minutes

200 Meter Run

20 Walking Lunges

15 Push-Ups

Max Reps Toes To Bar

1 Minute Rest

 

 

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