Strength / Skill
3x10 Bulgarian Split Squat (L++R=2)
Back Squat
4x2 ahap
WOD
15 min AMRAP
3 OHS (135/105, 155/115)
6 Bar Facing Burpees
12 Chest to ""Barbell"" Push-ups
24 Ab mat Sit-ups
Wednesday 9/29/2021
Strength / Skill
9 Sets For Load:
Bench Press
10-5-3-1-1-1-3-5-10
approx 60%,70%,80%,90%
back half 1/2 should be a little harder than the front half
WOD
3 wods - 6min amraps
sprint ygig both movements
5 t2b
6/5 SKI
2 min transition
5 hspu
8/6 row
2 min transition
5 Box Jump
6/5 Bike
Tuesday 9/28/2021
Strength / Skill
9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10
approx 60%,70%,80%,90%
back 1/2 should be a little harder than the front half
Metcon
RX:
4 RFT
25/18 Calorie Row
25 Push-ups
Option A:
4 RFT:
20/14 Calorie Row
20 Push-ups
Option B:
4 RFT:
15/10 Calorie Row
15 Push-ups
Monday 9/27/2021
Strength / Skill
On a 20:00 min Clock
From RIG
ohs 3x3
sn balance 3x3
From Station:
3x1 Sn pull + hang power snatch
3x2 squat snatch from hang
3x3 light bar with squat clean and power clean from the hang
Metcon
RX
AMRAP 12
4 Hang Power Snatches (115/75#)
8 DB Hang Power Cleans (50/35#)
12/10 Calorie Bike
- Use two DBs for the hang power cleans
LEVEL 2
AMRAP 12
4 Hang Power Snatches (75/65#)
8 DB Hang Power Cleans (35/25#)
10/8 Calorie Bike
LEVEL 1
AMRAP 12
4 Hang Power Snatches (45/35#)
8 DB Hang Power Cleans (20/10#)
10/8 Calorie Bike