MONDAY– CLOSED
TUESDAY
SWOD: BACK SQUAT
1×6 @ 70% of 2RM (Light-Moderate)
1×4 @ 75%
1×2 @ 80%
*Deload Week Prior to Retest of 2RM Next Week — Move Well!
WOD: “TABATA”
8 SETS EACH (:20 on /:10 off)
TABATA 1 – Max MB Front Squats (20/14)
TABATA 2 – Max Push-Ups
TABATA 3 – Max Wall Balls
-Rest :30 b/t Each Tabata-
WEDNESDAY
SWOD: SKILL
EMOM x 10 MINUTES
MIN 1 – 5-7 Hollow Body Strict Pull-Ups
MIN 2 – 5 TNG Power Snatches*
*Start moderate, build to moderate-heavy. All sets unbroken.
WOD: FOR TIME
21-15-9
Power Snatch (95/65)
Pull-Ups
THURSDAY
WOD: 4 SETS*
35/25 Cal Bike
12 Burpees
-Rest 3:00 b/t Sets-
*Suggested 3:00 Cap Each Set
FINISHER: 4 SETS FOR QUALITY
12/12 Single Arm DB Supported Bent Over Row (AHAP)
10/10 Single Arm DB Glute Bridge Floor Press
-Rest 1:00 b/t Sets-
FRIDAY
“9/11 WOD”
For Time:
2001m Run or Row
11 Box Jumps (24/20)
11 Thrusters (105/75)
11 Burpee C2B Pull-Ups
11 Power Cleans (105/75)
11 HSPU
11 KBS (70/53)
11 Toes-to-Bar
11 Deadlifts (105/75)
11 Push Jerks (105/75)
2001m Run or Row
RECOVERY:
400m Walk Nasal Breathing Only
SATURDAY
SWOD: SKILL
3 SETS ON A 10:00 CLOCK…
5/5 DB Windmill (Moderate-Heavy)
1:00 L-Sit*
-Rest as Needed b/t Sets-
*For the L-Sit, accumulate as much time in the position during the 1:00.
WOD: EVERY 3:00 x 10 SETS
200m Run
15 Slam Balls (30/20)
20 Sit-Ups
FINISHER: 3-4 SETS FOR QUALITY
20 Slam Ball Lunge w/ Twist*
10 Slow Slam Ball V-Up**
*Lunge w/ arms extended and twist.
**From a hollow body, SB held in hands, meet the feet.
-Rest as Needed b/t Sets-