Programming: September 19th – 23rd, 2022
Monday, September 19th, 2022
Warm up: 2 Rounds
30 sec WORK | 15sec REST
Med Ball Bottom Squat Hold 20/14
Russian Twist 20/14 lbs
Medicine Ball Toe Tap
Jump Rope Run (In Place)
Ankle Circle
Skill: 3 rounds for time of:
25 meter Pose Running Drills
Strength: Dumbbell Snatch
4-4-4-4-4
Bodyweight: Jumping Squats
8 Reps x 8 Sets (or so)
WOD: 4 min AMRAP x 4 Rounds
300m Run OR 90sec Cardio
6 DB Snatch 70/50 lbs
Max Reps in Remaining Time of: Wall Balls
2min Rest Between Rounds
BW/No MB Modifications:
6 DB Snatch = 8 Archer Push Ups
Wall Balls = DB Thruster
OR Jumping Squats
Tuesday, September 20th, 2022
Warm up: 7 min AMRAP of:
5 6-Count Burpees
10 Alt Deep Lunge + Rotations
5 Box Jumps
10 Banded Pull Aparts
5 Beat Swings
Strength:
Seated Single Arm DB Press
10-10-10-10-10 (Pick Load)
Strict Pull-up
5 Sets of 5 Reps
Strict Chin-up
5 Sets of 5 Reps
Bodyweight: Pike Push Ups
5 Sets of 8 Reps
Strict Push Ups
5 Sets of 5 Reps
Strict Bench Dips
5 Sets of 5 Reps
WOD: For Time, reps of:
10-9-8-7-6-5-4-3-2-1
Pull-up
Burpee Box Jump Over
BW Mods: For Time, reps of:
10-9-8-7-6-5-4-3-2-1
Push Ups
Burpee Broad Jumps
Wednesday, September 21st, 2022
Warm up: 2 Rounds for Quality:
150/100m Row
10 Alt Deep Lunge + Rotations
10 Fire Hydrants
10 Glute Bridges
20 Heel To Tip Toe Walks
15sec Jump Rope
15sec Reverse Jump Rope
10 PVC Good Mornings
150/100m Row
WOD: For time:
500-400-300-200-100 M Row
50 – 40 – 30 – 20 – 10
Double Unders
Sit-ups
Bodyweight: For Time:
400-300-200-100-50 M Run
OR 2min-90sec-1m-30s-20s
50 – 40 – 30 – 20 – 10
Double Unders
Sit-ups
Post WOD: For Time
50 Push Ups
Thursday, September 22nd, 2022
Warm up: 6 min AMRAP of:
10 Air Squats
5 Drop Squats
3x 3 Push-ups + 2 Russian Push-ups
10sec Top & Bottom Ring Hold
2 15sec Couch Stretches
Strength: Front Squat
Warm Up: 3-3 Working: 3-3-3-3-3
DB/Light: Front Squat
5-7 Reps x 8-9 Sets
Bodyweight:
Pause in Bottom Jump Squats
8-10 Reps x 10 Sets
WOD: 3-6-9-12 Reps For Time
Hang Squat Clean 135/95 lbs
Ring Dip
Friday, September 23rd, 2022
Warm up: 2 rounds for quality of:
30sec Easy Echo Bike
15sec Sprint Echo Bike
10 Sumo Squats
10 Plank To Down Dogs
30sec Child's Pose
10 Alternating V-ups
5 Scap Pull-ups
5 Beat Swings
Strength: Sumo DL High-pull
3-3-3-3-3
DB/Light: Sumo DL High Pull
5-7 Reps x 8 (or so) Sets
Bodyweight: Sumo Squat Jump
10-12 Reps x 8-10 Sets
WOD: 18 min AMRAP of:
6 Sumo DL High-pulls 95/65 lbs
12/10 Echo Bikes
6 Push Press 95/65 lbs
10 Toes-to-bars
Bodyweight: 18min AMRAP
6 Sumo Squat Jumps
30sec High Knees
6 Push Ups
10 V-Ups
.png)
