Training September 4th – 10th

handstand

SUNDAY

Sunday Fun Day!

3 pm surprise WOD

MONDAY

Push Press

Week 6

15 minutes to find a 3 RM Push Press

-then-

EMOM 5

3 Push Press @ 85% of 3 RM

-then-

Back Squat

3 sets by 5 reps

*If you trained Back Squat with us last Monday, try to meet or exceed your top weight from that workout for all sets

TUESDAY

12 minutes to find a 2 RM Clean

-then-

EMOM 8

2 Cleans @ 90% of 2 RM found today

-then-

AMRAP 5

2 Cleans @ -15/-10# of EMOM load

5 Bar Facing Burpees

WEDNESDAY

“Michael”

3 rounds for time:

800 m Run

50 Hip Extensions

50 Situps

*28 minute cut off

-then-

10 minutes of hip mobility drills

THURSDAY

12 minutes to find a 3 RM Push Jerk

-then-

“DT”

5 Rounds for time

12 Deadlifts @ 155/105#

9 Hang Power Cleans @155#/105#

6 Push Jerk @ 155#/105#

*20 minute cut off

FRIDAY

“Fight Gone Bad”

3 Rounds

1 minute ME Wall Ball Shots (20#/14#)

1 minutes ME Sumo Deadlift High Pull @ 75#/55#

1 minute ME Box Jumps @ 20″/20″

1 minute ME Push Press @ 75#/55#

1 minute ME Row for calories

1 minute rest

*Score is total reps

SATURDAY

4 rounds for load, not time

3 Pause Front Squats (3 sec each)@ heavy

5 Tire Flips @ heavy

10 Bulgarian Split Squats (5 each leg) @ 70#/53# each hand

10 Lateral Jumps (5 each side) @ 24″/20″

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