Training September 24th – 30th

SUNDAY

Sunday Fun Day!

3 pm Coach’s Choice WOD

MONDAY

Mock Weightlifting Meet at 5:15 PM!

Fall Sprint Week 2

Run 12 minutes

-then-

9 x 60 yd Sprint

TUESDAY

Find a 5RM Bench Press

-then-

Tag Team WOD

“Nasty Boys”

AMRAP 20

5 Bench Presses @ 205/115#

8 Sandbag Hang Cleans @ 95/65#

Partner 1 completes a full round, then Partner 2 completes a full round. Alternate in this fashion for 20 minutes. Scored by rounds and reps completed.

*Once you choose a bench press load and the workout begins, you will not decrease the load during the workout. You will rest until you can move the load again. During Nasty Boys, do not use more than 90% of your 5RM Bench Press from today’s strength work.

WEDNESDAY

EMOM 28

1st min: 1 Legless Rope Climb

2nd min: 3 Tire Flips

3rd min: 5 Hang Power Clean and Jerks

4th min: 7 Back Squats

THURSDAY

“Equalizer”

AMRAP 15:

50 Power Snatches @ 95/65#

50 Pullups

50 Front Squats @ 95/65#

50 Handstand Pushups

Scored by total reps.

FRIDAY

Friends and Family Day – all classes

Partner Workout

“Sandbaggin”

AMRAP 12

Sandbag Curtis P’s @ light sandbag

You do a Curtis P. Then your partner does a Curtis P. Repeat for 12 minutes. Score is total reps completed by the team.

*At the 3:00, 6:00, and 9:00 marks, run 200m.

SATURDAY

Teams of 3

Goal: Accrue 100 Power Cleans as a Team as Quickly as Possible

Station 1: Power Cleans @ 155/105#

Station 2: Row 250/200 meters

Station 3: Goblet Squat Hold @ 35/26#

Rotate stations every time rower completes his row. Athlete must be in the Goblet Squat Hold for rowing and Power Cleans to proceed.

Time Cap: 25 minutes