Thursday, September 19, 2019

FRIDAY, 20 SEPTEMBER 2019

Warm up
200 meter run 
3 rounds 
5 strict pull-ups
10 push-ups

Strength 
Find 1RM strict press 

Met-con 
3 rounds 
70 double unders
10 KB swings 70/53

Then
400-meter famer carry 70/53 (switch arm at 200 meter mark)
Then

3 rounds 
70 double unders
10 KB swings 70/53

Wednesday, September 18, 2019

THURSDAY, 19 SEPTEMBER 2019

Warm up 
3 rounds 
20 plate hops 
20 air squats 
10 kip swings 

Strength 
Find 1 RM 
Clean and jerk 

Met-con
35 wall balls 20/14
10 T2B
35 Hang cleans 95/65
10 T2B
35 wall balls 20/14
10 T2B
35 hang cleans 95/65
10 T2B

Tuesday, September 17, 2019

WEDNESDAY, 18 SEPTEMBER 2019


Warm up 
400 meter run 
then
Burgener snatch warm up or some type of variation 

Strength 
Find 1 RM snatch 

Met-con (time cap 25 min)
3 rounds 
10 PWR snatch 95/65
10 bar facing burpees
**5 min rest 
3 rounds 
10 PWR snatch 95/65
10 bar facing burpees

Monday, September 16, 2019

TUESDAY, 17 SEPTEMBER 2019


Warm up 
2 rounds 
20 plate hops 
10 jumping air squats 
20 push-ups 
10 kip swings 

Strength 
Front squat 
Find 5 RM 

Met-con (30 min cap)
For time: 
27-21-15-9
Cal row 
Thrusters 95/65

**5 min rest

27-21-15-9
Cal row 
C2B

Sunday, September 15, 2019

MONDAY, 16 SEPTEMBER 2019

Warm up 
4 rounds 
200-meter 
5 handstand kick ups 
10 barbell strict press 

Strength:
Find 3 RM deadlift 

Met-con 
600 meter run 
40 HSPU
600 meter run 
40 push press 115/75
600 meter run

Friday, September 13, 2019

SATURDAY, 14 SEPTEMBER 2019

"Thumb War" 

5 Rounds:

1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Bike Calories
1 Minute Rest

ONLY THE 1030 WOD TODAY


Thursday, September 12, 2019

FRIDAY, SEPTEMBER 13 2019

"Tummy Time" 

15-12-9-12-15:

Toes to Bar
Deadlifts (205/145)
Lateral Barbell Burpees