In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
STRENGTH:
6-6-6-6
BB Bent Over Row
WORKOUT:
3 Sets For Max Reps
1:00 BB Bent Over Rows
-Rest :15-
1:00 Hand Release Push-ups
-Rest :15-
1:00 Plate G2OH 45/35
-Rest :15-
1:00 Hollow Rocks
-Rest :15-
STRENGTH:
Find 10RM Back Squat
Workout:
AMRAP x 12 Minutes
100m Run
8 Back Squats
6 Hang Power Cleans
Level Method Modifications: Weightlifting
Purple and Up – 95/65
Blue to Blue 3 – 65/45
Orange 3 and Under – 45/35
“Will Lindsay”
10 Rounds For Time
3 Devil Presses 55/35
22 Alternating Dumbbell Lunges 55/35
19 Air Squats
Wear a Weight Vest 20/14
Background: This Hero WOD is dedicated to Sgt. 1st Class Will D. Lindsay, 33, who paid the ultimate sacrifice on March 22, 2019.
Sgt. 1st Class Lindsay was a Green Beret of the 2nd Battalion, 10th Special Forces group, on his seventh combat deployment when he was killed by small arms fire during a firefight in Kunduz province, Afghanistan.
A recipient of five Bronze Star medals and a Purple Heart, SFC Lindsay was well-recognized for his leadership abilities and combat skills.
SFC Lindsay is survived by his wife and four daughters.
The rep scheme signifies the date SFC Lindsay died and 10 rounds represent the 10th Special Forces Group.
STRENGTH
8-8-8
Back Squat
WORKOUT
AMRAP x 13 Minutes
1-2-3, and so on…
Strict Pull-Ups
2-4-6, and so on…
Back Squat 135/95
3-6-9, and so on…
Burpees
Level Method Modification – Upper Body Pull
Purple I and Up – RX
Blue to Purple – Seated Pull-Ups
Orange III and Below – Feet Assisted Pull-Ups
Level Method Modification – Squat Endurance
Brown I and Up – RX
Purple to Brown – 115/85
Blue to Blue III – 95/65
8-8-8
Every 3:00 x 5
Benchmark WOD – Nancy
5 Rounds For Time:
Workout:
8 Rounds for Time
6-6-6
10 Rounds For Time
Strength:
6-6-6
Workout:
AMRAP x 14 Minutes
Preview of workouts for the week of 9/21/2020.
WODs are subject to change.
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
