Monday Sept 16 - Sunday Sept 22, 2024

Monday Sept 16

 

Part A

 

15 min to build to heavy Deadlift single

 

Part B

 

10 Power Cleans (135/95)

200m Run

8 Power Cleans (155/105)

200m Run

6 Power Cleans (185/125)

200m Run

4 Power Cleans (205/135)

200m Run

2 Power Cleans (225/155)

200m Run

 

Tuesday Sept 17

 

Part A

 

4 Rounds

 

10 Barbell Strict Press

12 Plate Front Raise

10 Barbell Drag Curls

 

-Rest 1 min between rounds-

 

Part B

 

50/40 Calorie Row

40 Alternating Hang Dumbbell Snatch (50/35)

40 Toes to Bar

40 Alternating Hang Dumbbell Snatch (50/35)

50/40 Calorie Row

 

Wednesday Sept 18

 

Part A

 

15 min to build to heavy Back Squat single

 

Part B

 

AMRAP 12:00

1-2-3-4-5-6-7-8-9-10…

Back Squats (135/95)

10 Push Ups after each set

* Back Squats can be taken from the rack.

 

Thursday Sept 19

 

Part A

 

15 min calf and T-Spine Mobility

 

Part B

 

Every 4:00 (6 Sets)

15/12 Calorie Air Bike/Ski/Row

12 Box Jump Overs (24/20)

9 Burpee to Bar

 

Friday Sept 20

 

Part A

 

10 minute EMOM

 

Odd Minute:

Level 1- 20 Handstand Shoulder Taps [right/left = 2 taps] - belly to wall

Level 2- 16 Box Handstand Shoulder Taps [right/left = 2 taps]

Level 3-  20 High Plank Shoulder Taps [right/left = 2 taps]

 

Even Minute:

Level 1-  30 Seconds Max Effort Ring Push Ups [belly parallel to the ground]

Level 2- 30 Seconds Max Effort Ring Push Ups [with rings walked forward, to be at an incline]

Level 3- 30 seconds Max Effort Elevated Push Ups [Elevate hands to a box/bench ]

 

Part B

 

3 Rounds

100 Double Unders

30 V-Ups

5 Wall Walks

 

Saturday Sept 21

Class time changed to 8am today.  Please consider joining us for the KidSport fun run at 10am.

 

Part A

 

4 Rounds

 

10 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7

15 Standing Barbell Calf Raise @ moderate weight– maintain quality RPE 7

 

-Rest 1 min between rounds-

 

Part B

 

Partner WOD

 

Teams of 2

300/240cal Ski (or Row) for Time

 

While one partner works on the machine, the "resting" partner must perform:

25ft Double KB Overhead Carry (53/35)

50ft Double KB Front Rack Carry (53/35)

75ft Double KB Farmers Carry (53/35)

 

Then switch

 

Sunday Sept 22

 

At a maintainable pace:

45-60 Min AMRAP (Zone 2 Pace)

3,000m Bike Erg (or 90/70 cal Air Bike)

25ft Handstand Walk (or 2 wall walks)

20 Sec L-sit Hang

25ft Handstand Walk (or 2 wall walks)