Programming: September 26th – 30th, 2022
Monday, September 26th, 2022
Warm up: 2 Rounds For Quality:
30sec Jump Rope Skip
5x (1 PVC Pass Through
+ 1 Behind-the-Neck Press
+ 1 PVC Overhead Squat)
5 Muscle Snatches
10 Active Pigeons
2min Thoracic Spine Mobility
Strength:
OH Squats + Overhead Lunges
1-1-1-1-1-1-1
WOD: For time:
9 Overhead Squats 155/105 lbs
30 Double Unders
6 Overhead Squats 155/105 lbs
60 Double Unders
3 Overhead Squats 155/105 lbs
90 Double Unders
Tuesday, September 27th, 2022
Warm up: 2 Rounds For Quality:
30sec Calf Stretch
30sec Calf Stretch
50m High Knee
50m Butt Kicker
50mAlternating High Skip
50m Pose Running Drill
5 1 Strict Press + 2 Push Press 45/35
10 Banded Lat Pulldowns
Strength: Every 1min x 12min Alternating Between:
3 Barbell Bent Over Row pick load
1 Dragon Fly
3 Hips To Bar Kips
WOD: For time:
300m Run
5 Push Press 115/75 lbs
5 Bar Muscle-ups
300m Run
10 Push Press 115/75 lbs
4 Bar Muscle-ups
300m Run
15 Push Press 115/75 lbs
3 Bar Muscle-ups
300m Run
20 Push Press 115/75 lbs
2 Bar Muscle-ups
300m Run
25 Push Press 115/75 lbs
1 Bar Muscle-up
Wednesday, September 28th, 2022
Warm up: 7min AMRAP of:
100m Row OR 30sec Cardio
10 Alt Cossack Squats
10 Mule Kicks
1min Plank Hold
Strength: Every 1min X 15min
3 Axle Bar Deadlifts pick load
WOD: 2000m Row
For Time
Thursday, September 29th, 2022
Warm up: 2 Rounds For Quality:
10 Lunge Jumps
10 Hollow Rocks
10 Reverse Lunges
10 Narrow Squats
10 Dive Bomber Push-ups
5 Scorpion Stretch Each Sides
5 90/90 Switches
Strength: Power Clean
Warm Up: 3-3 Working: 3-3-3-3
WOD: “CHIEF”
3min AMRAP x 5 Cycles
3 Power Cleans 135/95 lbs
6 Push-ups
9 Air Squats
1min Rest Between Cycles.
Restart AMRAP after each cycle.
Friday, September 30th, 2022
Warm up: 8 min AMRAP of:
10 Pike Shoulder Taps
10 Alternating V-ups
5x 2 Mule Kick Get Up+1 Donkey Kick
5 5sec Tripod Holds
5 Banded Lat Pulldowns
Strength: Strict Handstand Push-up
5-5-5-5-5
Dumbbell Bench Press
5-5-5-5-5
WOD: 21-15-9 Reps For Time:
Handstand Push-up
Pull-up
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