September 9th- 15th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Back Squat Cycle Week 4 of 7

Warmup Sets

E1.5MOM for 5 Rounds

4 Back Squats

*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.

Working Sets

E3MOM for 6 Rounds

4 Back Squats

*Continue building to find your 4RM. Once you find your 4RM, reduce the weight by 15%, and continue doing 5 reps every round until all rounds are complete.

Accessory:

E3MOM for 3 Rounds

5 Good Mornings @ +10# from last week

TUESDAY

“Zero Dark Thirty”

Teams of 3

One athlete works at a time. Divide the reps among your team however you want.

3 Rounds:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatches @ 95/65

-then-

140/100 Calorie Row

-then-

2 Rounds:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatch @ 115/75

-then

140/100 Calorie Row

-then-

1 Round:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatch @ 135/95

*Time Cap: 30 minutes

*Scored by time or total reps completed within 30 minutes.

WEDNESDAY

Skill Work and Instruction on Muscle Ups

-then-

EMOM 30

Even minutes: 1-3 Muscle Ups

Odd Minutes: 1-30 Double Unders

*If you cannot do a Muscle Up or a Double Under, one of our scaled versions of this workout will move you closer. You might even get your first today…if you come!

THURSDAY

Find a 1RM Hang Clean

-then-

“Stiffy”

10-9-8-7-6-5-4-3-2-1

Stiff-leg Deadlifts @ 95/65#

Hang Cleans @ 95/65#

*Time cap: 10 min

FRIDAY

“31 Heroes”

Teams of 2

AMRAP 31:

8 Thrusters @ 155/105#

6 Rope Climbs

11 Box Jumps @ 30/24”

*Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a light sandbag. When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. Score is total rounds and reps at the end of 31 minutes.

SATURDAY

Bring a Friend Day!

“Relieved”

Teams of 3

AMRAP 20

Rotate through each station, moving to the next station whenever a teammate relieves you.

Station 1: Run 150m with a 15/10# plate.

Station 2: Hold the 15/10# plate

Min 0-9:59) Hold overhead while standing

Min 10-20) Hold against your chest in the bottom of a squat

Station 3:

Burpees over the 15/10# plate.

*If Station 2 isn’t holding, you aren’t Burpeeing.

Scored by total Burpees.