WOD

Refer A Friend

Invite A Friend To Check Us Out!
21
Sep

Tuesday 9/22

Strength:

Push Press

15 mins for 5×4

Final set should be 3-5% heavier than last Push Press day on 9/14/2020.

Workout:

EMOM 15

50 Double-Unders or 50 Lateral Hops over line

25 Kettlebell Swings (53/35)

12 Controlled Plank Knee-to-Elbows

20
Sep

Monday 9/21

Strength:

Snatch

EMOM 10
3 Squat Snatch

Final set should be 3-5% heavier than last Snatch day on 9/11/2020.

Workout:

AMRAP 5
Cindy
Rest 2
AMRAP 5
Max Calorie Rowing
Rest 2
AMRAP 5
Cindy

17
Sep

Friday 9/18

Strength:

Deadlift

15 mins for 5×4

Final set should be 3-5% heavier than last Deadlift day on 9/10/2020.

Workout:

For time:
20 Power Cleans
20 Thrusters
20 Push Press
20 Hang Power Snatch
20 Overhead Squats
20 Front Squats
EMOM 5 Burpees

16
Sep

Thursday 9/17

Strength:

5 rounds of:
On a 3 minute clock:
15 Seated Strict Press 45/35
10 Prone Pass-Throughs
10 Hips-to-Bar Kipping drill

Workout:

5 rounds of:
On a 3 minute clock:
Run 150
14 Walking Thrusters

14
Sep

Tuesday 9/15

Strength:

Power Clean

15 mins for 5×5

Final set should be 3-5% heavier than last Power Clean day on 9/9/2020.

Workout:

3 rounds of:
1 min Max-Effort Double-Unders
1 min Max-Effort Knuckles to Toes
1 min Max-Effort Kettlebell Swings 55/35lbs
1 min Max-Effort Rower-Facing Hop-Overs (Over = 1, Back = 2)
1 min Max-Effort Calorie Row
Rest 1 min

1 2 3 27