Category: Workouts

Skill/Strength:

Strict press from rack

15 min 

3-3-3-3-3 building
WOD:

10 min amrap

10-20-30-40-50-60–

Dubs

Sit ups

Preview of workouts for the week of 9/20/2021

Monday 9/20: Amrap, Dubs. Sit ups

Tuesday 9/21: Deadlift and Box Jumps

Wednesday 9/22: Amrap, Thrusters, bike/row/ski

Thursday 9/23: Run, Pull ups, Push ups, Air Squats

Friday 9/24: Power Snatch

*WODs are subject to change

WOD:

15 min EMOM

1 50 dubs

2 10 TTB

3 10 Renegade Rows

Skill/Strength:

Build to heavy 3 hang cleans
20 min

WOD:

30 Clean and jerks for time 135/95

7min cap

Skill/Strength:

Warm up back squat & HRPU, review foot pull

WOD:

20 min amrap

400 m Run

15 Backsquat 50% bodywt (from rack)

15 Hand release push ups

Skill/Strength:

Choose 1 of 3
10 minutes EMOM

1) pull up negative 15-20 sec

2) 3+ strict pull ups/banded 

3) 5+kipping/butterfly

WOD:

2k row or ski/5k bike for time.  EMOM ascending burpees

Skill/Strength:

Review movements

WOD:

50 Wall balls

50 Single arm DB OHS

50 Russian KB swings

50 KB DL

Preview of workouts for the week of 9/13/2021

Monday 9/13: Wall balls, Single arm DB OHS, Russian KB swings, and KB D

Tuesday 9/14: Row or ski/bike for time and EMOM ascending burpees

Wednesday 9/15: Amrap, Run, Backsquat, and Hand release push ups

Thursday 9/16: Clean and jerks for time and cap

Friday 9/17: EMOM, dubs, TTB, Renegade Rows

*WODs are subject to change

WOD:

2 towers (95/65) you go I go

Each has own barbell, run together

8 rounds 

4 push ups

6 hang snatch

400m run

9 rounds

Skill/Strength:

Dip progression review & 15 min work up to heavy 3 front squat

WOD:

10 min AMRAP

8 Dips

12 Front Squats 115/85

(from ground)