September, 2016

FRIDAY, 9/30/2016

STRENGTH Snatch x2 60% 2×2 65% 2×2 70% x2 75% 3×1 80%   WOD 12 Min AMRAP 10 Box Jumps (24/20) 10 Ring Rollouts 20 Cal Row 10 SlamBalls (20/15)

THURSDAY, 9/29/2016

Mobility/Make up 3min Ea. Side Banded Hamstring stretch (middle, left, right) 2min Ea. Side Quad Smash w/BB 3min Chest Opener on Foam Roller 2×10 Wall Slides   WOD For Time 800m Run 30 Med Ball Cleans (20/14) 400m Run 20 Jumping Lunges 400m Run 30 Med Ball Cleans 800m Run  

WEDNESDAY, 9/28/2016

STRENGTH Clean x2 60% 2×2 65% 2×2 70% x2 75% 3×1 80%   WOD Tabata Power Clean (135/95) Abmat Sit-ups Push Jerks Burpees

TUESDAY, 9/27/2016

STRENGTH Push Press x5 2×4 2×4 3×3 Deadlift x8 65% x6 70% 3×5 75%   WOD 14 Min AMRAP 2 Ring Dips 2 HSPU Run 400m 10 KB Swings (24/16)

MONDAY, 9/26/2016

STRENGTH Back Squat x6 65% x6 70% x5 75% x5 80% x4 85% 2×3 90%   WOD 4 Rounds 10 Pull Ups 10 DB Snatch (each side) (45/35) 40 DU 20 Wallballs   **YOGA** Don’t forget that our yoga class starts at 7:45pm. So if you haven’t checked it out, try to come in andREAD MORE

FRIDAY, 9/23/2016

STRENGTH Snatch x3 60% 2×2 65% 2×2 70% x2 75% 2×1 80%     WOD For time 30 KB swings (24/16) 30 calories 30 Power Cleans (135/95)  30 Burpees 30 Front Squats 30 calories 30 KB swings (24/16)  

THURSDAY, 9/22/2016

Mobility/Make 4min Foam Roll Whole Body 4min T-Spine opener w/BB and Foam Roller Each Side = Deep Spiderman Lunge+ Pigeon+ single leg quad Stretch   WOD 4 Rounds 250m Row 15 Box Jumps (24/20) 30 D/Us Rest 1 Min

WEDNESDAY, 9/21/2016

STRENGTH Clean x2 60% 2×2 65% 2×2 70% x2 75% 2×1 80%   WOD For Time 21-15-9 Pull-ups Ring Push-ups 21-15-9 Push Press (115/75) T2B

TUESDAY, 9/20/2016

STRENGTH Push Press x5 x4 3×4 Deadlift x8 60% x6 65% 3×5 70%   WOD 3 rounds 30 Wall ball (20/14) 30 Power snatch (75/55)

MONDAY, 9/19/2016

STRENGTH Back Squat x6 65% x6 70% x6 75% x5 80% 3×4 85%   WOD   16min AMRAP 400m Run 30 SlamBalls (20/15) 20 Burpees 10 Clean and Jerks (115/75)

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