• Friday, September 20

    Strength:

    A.
    Every minute, on the minute, for 3 minutes (3 sets):

    Sots Press from Receiving Position x 5 reps
    *Build over the course of the three sets.

    Followed by….

    Every minute, on the minute, for 3 minutes (3 sets):

    Tall Clean x 2 reps
    *Build over the course of the three sets.

    *These are meant to be warmup / positional exercises, not meant to go “heavy” on them.

    B.
    Every 90 seconds, for 9 minutes (6 sets):

    Slow pull clean and jerk
    *Set 1 = 2 reps @ 65% of 1-RM C&J
    *Set 2 = 2 reps @ 70% of 1-RM
    *Sets 3-4 = 2 reps @ 75% of 1-RM
    *Set 5-6 = 1 rep @ 80% of 1-RM

    (Perform a regular clean, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

    C.
    Every 2:30, for 12:30 (5 sets):

    Front Squat
    *Set 1 = 2 reps @ 85%
    *Set 2 = 4 reps @ 80%
    *Set 3 = 2 reps @ 85-90%
    *Set 4 = 4 reps @ 80-85%:
    *Set 5 = MAX repetitions at 88%

    *Note: Set 5 – Load up 88% and perform as many reps as possible!

  • Thursday, September 19

    Skill:

    Every 90secs for 5 rounds:
    3-6 ring mu’s

    * Mod – 3 strict ring pull-ups, 3 ring swings, 3 dips or
    3 pull-ups, 3 beat swings, 3 ring dips

    WOD:

    800m run
    40 KB swings 53/35
    20 burpees
    10 hspu’s

    - Rest 2mins -

    10 hspu’s
    20 burpees
    40 kB swings 53/35
    800m run

    Midline:

    100 abmat sit-ups

  • Wednesday, September 18

    Strength:

    4 sets:

    Kickstand deadlifts 10/side
    Deficit push-ups 10-20 (hands on 45’s)
    * keep push ups to unbroken sets

    WOD:

    4 rounds
    Every 3:30
    400m run
    12 deadlifts 225/155
    Remainder of time max t2b

    * score is T2B

    Midline:

    3 rounds
    10/side shoulder to hip trunk rotations
    30 sec plate carry (plate in front & off body)