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9/21/21

Strength: 3×16DBL DB Alternating Box Step-Up WOD: AMRAP X 410 Burpees10 OH Plate Lunges10 Box Jumps (24/20)-Rest 1 minute between rounds-Repeat for a total of 5 rounds

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9/20/21

Strength: Every :90 x 10 Sets1 Power Clean + 1 Squat Clean WOD: For Time:3-6-9-12Power Clean (135/95)25-20-15-10Cal Bike 14 MIN CAP

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9/19/21

Strength: EMOM X 12Min 1: :45 Single Arm Suitcase Hold (R Arm)Min 2: :45 Single Arm Suitcase Hold (L Arm)Min 3: 10 Push Press (Building) WOD: For Time:30 Push Press (115/75)800m run20 Push Press400m run10 Push Press200m run 15 MIN CAP

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9/18/21

WOD: AMRAP X 28 W/ Partner30 Thrusters (95/65)40 Up-Downs50 Wall Balls (20/14)60 Cal Row

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9/17/21

Strength: Pause Back Squat (3-sec Pause)4×4 @ 70-75% WOD: 3 RFT6 Squat Cleans (135/95)10 Pull-Ups 8 MIN CAP

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9/16/21

Strength: EMOM X 12Minute 1: 6-12 Ring DipsMinute 2: :40 Hollow Hold WOD: AMRAP X 1110 Push-Ups20 Alt. DB Snatches (50/35)65 Double Unders

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9/15/21

Strength: Deadlift4×3 @ 80% of 1RM WOD: EMOM X 12Minute 1: 3 DL (225/155) + 5 Bar Facing BurpeesMinute 2: 12 Box Jumps

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9/14/21

WOD: “Lungs”100/80 Cal Bike1 Mile Run2k Row 32 MIN CAP

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9/13/21

Strength: 18 Mins to build to 3RM Strict Press WOD: AMRAP X 145 HSPU10 Sit-Ups15 Air Squats

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9/12/21

Strength: EMOM X 9Min 1: :40 Hollow HangMin 2: 12 Hollow RocksMin 3: 12 Supermans WOD: EMOM X 24Minute 1: 15 Hand Release Push-UpsMinute 2: 3 Wall WalksMinute 3: 8 Burpee Broad JumpsMinute 4: :50 Plank

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