SUNDAY
Sunday Fun Day!
MONDAY
WOD:
**Only 4pm class for Labor Day**
CONDITIONING/STRENGTH:
In 6 minutes:
Run 800m
ME Power Clean & Push Press @ 115/75 lb
-Rest 2 min-
In 4 minutes
Run 400m
ME Box Jumps @ 20”/20”
-Rest 1 min-
In 2 minutes
Run 200m
ME Burpees
*Score is total reps of each max effort (ME) exercise.
TUESDAY
WOD:
STRENGTH:
Back Squat
4×8 @ 55, 60, 65, 70%
CONDITIONING:
Partner WOD
8 min AMRAP:
P1:Farmers carry 100m with Kettlebells @70/53 lb each hand
P2: ME Wall Ball Shots @ 20/14 lb
*switch roles after every farmer’s carry
WEDNESDAY
WOD:
SKILL:
12 minutes of progressions and practice on Pullups
CONDITIONING:
“Nicole”
20 minute AMRAP :
400m Run
ME Pullups
THURSDAY
WOD:
STRENGTH:
12 minutes to find a 5 RM Overhead Squat
-then-
1 minute max effort Front Squat at the last load you were able to successfully 5 RM OHS
-then-
3 rounds (not for time):
20 GHD Situps
15 Clapping Pushups (entire body leaves ground)
FRIDAY
WOD:
SKILL
12 minutes of progressions and practice on Handstand Pushups
CONDITIONING:
“Diane”
For Time:
21 – 15 – 9
Deadlift 225/155 lb
Handstand Push Ups
SATURDAY
WOD:
Partner WOD:
50-40-30-20-10
Calorie Row
Double-unders
*P1 – 50 cal row
P2 – 50 double-unders
P1-50 double-unders
P2- 50 cal row
Swap roles when both partners complete both stations, then move on to 40, 30, etc. If you complete your work before your partner, then you will rest until your partner finishes his set.