Monthly Archives: September 2017

September 25th – October 1st

Monday Warmup : Pull-up Program, week 1 of 8 Max Effort Strict Pull-ups (overhand grip only) – 4 sets, rest 90 seconds exactly between each set. score is total reps - Scale is body rows - as hard as possible! Strength : Push Jerk 3-3-3-3-3, hold OH after each rep for 3s WOD: 10m AMRAP 9-7-5 Toes to Bar KB Clean and Jerk (single arm,...
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September 18th – 24th

Monday Strength : Back Squat  Find a 1 rep max, PR attempt WOD: 7 Rounds 7 Front Squat 115/75 7 STOH 7 Pull-Ups S: 75/55, Jumping Pull-Ups L1: 95/65, Banded Rx+: 165/115  Tuesday Strength : Push Press Find a 1 rm by 3-3-3-1-1-1 WOD : For Time 5 Squat Snatch 95/65 5 HSPU 30 Double Unders 4 Squat Snatch 5 HSPU 30 Double Unders 3 Squat Snatch 5 HSPU 30 Double Unders 2 Squat Snatch 5 HSPU 30 Double Unders 1 Squat...
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September 11th – 17th

Monday Strength : Front Squat 2-2-2-2-2, all reps with a 5s pause in bottom WOD : 4 Rounds 9 KB Swing 53/35 10 Pull-Ups 10 Push-Ups 5 Squat Clean 115/85 S: 35/26, 75/55 L1: 95/65 Rx+: 70/53, 5 Bar MU for Pull and Push ups, 155/105 Tuesday Strength : Power Clean and Push Jerk 5-4-3-2-1, all touch and go. Choose weight properly so that you can complete this...
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September 4th-10th

Monday (Do this or do HotShots) Strength : Deadlift 3-3-3-2-2-2 WOD : 21-15-9 Back Squat 155/105 KB Swing 53/35 S: Front Squat 75/55, 36/26 L1: Back Squat 115/75 Rx+: 185/135 Tuesday Strength : Thruster EMOM 12m, 3 Reps Taken from floor WOD : For Time 3 Rounds 20 Sumo Deadlift High Pull 75/55 20 STOH 20 Burpees Scale to 15 reps each OR 12 Rounds 5 SDLHP 5 STOH 5 Burpees Scale to 10 rounds Wednesday Core WOD :30-20-10 Barbell Rollouts Hollow Rocks – Run...
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