Programming: September 12th - 16th, 2022

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September 12, 2022
Programming: September 12th - 16th, 2022

Programming: September 12th – 16th, 2022

Monday, September 12th, 2022

Warm up: 2 Rounds

1min of Each For Max Reps

Row Calorie

1-Leg Kettlebell Deadlift

Straight Leg Sit-up

Stretch

Strength: Tempo Deadlift

Warm Up: 5-5    Working: 5-5-5-5-5

DB/Light: Tempo Deadlift

7-9 Reps x 8-9 Sets

Bodyweight:

1-Leg Tempo Glute Bridge

20 Reps (10 Each Leg) x 9-10 Sets

WOD: 6 min AMRAP of:

12/9 Row Calories

12 KB Goblet Reverse Lunge 53/35

DB/BW Mod: 6 min AMRAP of:

21/18 Sumo DL High Pull

OR 18/15 Jumping Squats

12 KB Goblet Reverse Lunge 53/35

OR 16 Reverse Lunges

Tuesday, September 13th, 2022

Warm up: 3 Rounds For Quality:

10 Push Up To Inch Worms

10 Slow Mountain Climbers

10 Bike Calories

Skill: Every 90sec x 6 Rounds

Alternating Between:

20 Double Under Practices

5 Toes-to-bar Practices

WOD: 4 Rounds

1min Each x Max Reps of:

Double Under

Toes-to-bar

Echo Bike

Dumbbell Devil Press 35/20 lbs

1min REST

Rotate to next station every 1 min,

Clock does not stop between stations.

Wednesday, September 14th, 2022

Warm up: 7min AMRAP of:

5 Strict Press 45/35 lbs

10 Down Dog-to-Up Dogs

5 Push Press 45/35 lbs

10 Alt Deep Lunge + Rotations

5 Muscle Cleans 45/35 lbs

Strength: Split Jerk

3-3-3-3-3

DB/Light: Split Jerk

5-7 Reps x 8-9 Rounds

Bodyweight: Jumping Lunges

8-10 Reps x 10 Sets

WOD: Gwen

Clean & Jerk 15-12-9

Touch and go at the floor only. Even a re-grip off floor is a foul. No dumping.

Use same weight for each set.

Rest as needed between sets.

Bodyweight: Burpee 15-12-9

Consistent speed for each set.

Rest as needed between sets.

Thursday, September 15th, 2022

Warm up: 10 min AMRAP of:

10 Band Pull Downs

10 Lat Band Pull Downs

5 6-Count Burpees

10 PVC Overhead Squats

10 PVC Snatch Balances

5 Snatches 45/35 lbs

Strength: Split Jerk

3-3-3-3-3

DB/Light: Split Jerk

5-7 Reps x 8-9 Rounds

Bodyweight: Jumping Lunges

8-10 Reps x 10 Sets

WOD: 10 Rounds For Time of:

3 Burpee Over Bars

2 Snatches Rx: 155/105 lbs

Int: 115/85 | Scale: Pick Load

1 Bar Muscle-up

Int: Chest to Bar Pull Up | S: Pull Up

DB/No Bar: 10 Rounds For Time:

3 Burpee Over Bar/Object

4 1-Arm Snatch OR Archer Push Up

2 Bench Dips

Friday, September 16th, 2022

Warm up: 3 Rounds For Quality:

100m Run OR 30sec Cardio

10 Russian Baby Makers

5 Child’s Pose

5 5-sec Tripod Holds

10 Windmills

10 1 ¼ Squats

Strength: Back Squat

5 Sets of 5 Reps at 75% 1RM

DB/Light: Back/Front Squat

7-9 Reps x 8-9 Sets

Bodyweight: Jumping Squats

10 Reps x 10 Sets

WOD: 12 min AMRAP of:

200m Run OR 1min Cardio

15 Handstand Push-ups

10 Back Squats 135/95 lbs

BW Mods:

10 Back Squats = 20 Air Squats

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