WEEK of WOD's 9.16.19-9.21.19

MONDAY, SEPTEMBER 16th

A.

Complete 21, 15, 9 reps for time:

Power Cleans (115/80lbs)

Box Jump Overs (24/20")

Front Squats

Chest to Bar Pull-ups

Push Jerk

Lateral Over the Bar Burpees

RETEST Jan 10th, 2019

Goal Time: < 20 minutes

Scale to: 15,12,9 reps OR 12,9,6 reps

B.

For Quality:

800m Jog

3min Bike

3min Row

Then...TSpine Mobility + Glute Med Mobility

TUESDAY, SEPTEMBER 17th

A.

In 90 seconds, complete as many cals as possible in 5 Rounds:

5 Handstand Push-ups

15 Russian Kettlebell Swing (70/53lbs)

Max Cals Assault Bike

- Rest 90 seconds -

Goal Reps: 10+ per round (HS and KBS should be UB)

Scale to: 5 Box Pike Pushups/10 RKBS

B.

4 Sets for Quality:

Barbell Back Racked Alternating Reverse Lunge x 8 reps per leg (135/95lbs)

2 Down N Backs Double Front Racked Kettlebell Walk (53/35lbs)

C.

Hamstring Stretch on Rig + Lax Ball Hor in Rig

WEDNESDAY, SEPTEMBER 18th

A.

5 Rounds for Time:

200m Run

10 DB Squat Cleans (35/20lbs)

Goal Time: < 15 minutes

Scale to: by Load

B.

3 Quality Sets:

Max Reps Bodyweight Bench Press (3/4 BW OR 1/2BW)

DB Bent Over Rows x 8 per arm @ 21X0

Rest 2:00 between sets.

Scale to: DB Bench Press x 15 reps

C.

Pec Mobility

THURSDAY, SEPTEMBER 19th

A.

12 min AMRAP:

1 Power Snatch (135/95lbs)

1 Toes to Bar

2 Power Snatch (135/95lbs)

2 Toes-to-bar

3 Power Snatch (135/95lbs)

3 Toes to Bar

Continue pattern until time is up.

Goal Reps: 10+ Round

Scale to: by Load, Single Leg T2B, Knee to Chest, V-Ups (x2)

B.

For 15 minutes, work consistently through following 3 drills:

Sled Drag Down and Back

30 Banded Good Mornings

30 Band Pull Aparts

C.

Lower Rib Smash/ Lat Partner Smash

FRIDAY, SEPTEMBER 20th

A.

In 25 minutes, complete as many complexes as possible with a partner...

3 Kettlebell Swings

2 Goblet Squats

1 Kettlebell Push Press (Left Arm)

1 Kettlebell Push Press (Right Arm)

The partner who hands off the kettlebell must immediately run 400 meters before he or she may receive it back from his or her partner.

Goal Reps: 75

Notes: choose a KB weight where you could perform at least 4-5 complexes before partner gets back from run

B.

In teams of two, alternating complete rounds, perform quality sets for 15 minutes of:

10 Double Kettlebell Deadlifts

15 Front-Racked Kettlebell Walking Lunges

Down and Back Double Kettlebell Overhead Carry

Down and Back Double Kettlebell Farmer’s Carry

*Choose Light-Moderate Weight where you could go entire set without setting down bells

SATURDAY, SEPTEMBER 21st

40-30-20-10 reps for time:

AbMat Sit-ups

Thrusters

Increase weight on the barbell each set.

Round of 40: 45/35lbs

Round of 30: 75/55lbs

Round of 20: 105/75lbs

Round of 10: 135/95lbs