Programming: September 5th – 9th, 2022
Monday, September 5th, 2022
Warm up: 2 rounds for quality of:
10 Alt Box Step-ups
10 Pigeon Pose On Boxes
10 Band Pull Downs
10 Beat Swings
10 Burpee Med Ball Clean 20/14
20sec Plank Hold
1min Stretch
WOD: For time:
50 Box Jumps 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings 35/26 lbs
50 Walking Lunges
50 Knees-to-elbows
50 Push Press 45/35 lbs
50 Back Extensions
50 Wall Balls 20/14 lbs
50 Burpees
50 Double Unders
Tuesday, September 6th, 2022
Warm up: 10 min AMRAP of:
10 Alt Deep Lunge + Rotations
10 Down/Up Dog Stretches
10 Good Mornings
10 Jumping Dips
10 Burgener Clean Warm-up 45/35
Strength: Power Clean
1-1-1-1-1-1-1
Then, Power Clean 1-Rep MAX
DB/Light Weight: Power Clean
3-5 Reps x 8-9 Sets
Then, Max Reps in 30sec
x 4-5 Sets
Rest as needed between sets
Wednesday, September 7th, 2022
Warm up: 3 rounds for quality of:
10 Lateral Jumps
10 Forward-Back Line Hops
10 Ankle Circles
4 10sec Figure Four Stretche
10 Reverse Lunges
50m Run OR 30sec Cardio
Skill/Strength: L-Sit Max Hold
Double Unders Max Set
WOD: 20 min AMRAP of:
10 Air Squats
30 Double Unders
200m Run OR 1min Cardio
Thursday, September 8th, 2022
Warm up: 7 mins AMRAP of:
10 Push-ups
10 Diamond Push-ups
10 Archer Push-ups
5 Scorpion Stretch Each Sides
10 Lat Band Pull Downs
10 Plate Circles 15/10 lbs
Strength: Bench Press
Warm Up: 3-3 Working: 3-3-3-3
DB/Light Weight: Bench/Floor Press
5-7 Reps x 6-8 Sets
Bodyweight: Push Ups
8-10 Reps x 7-9 Sets
WOD: ”Lynne”
5 Rounds For Max Reps
Max Rep Bench Press 1x BW
Max Rep Pull-ups
Intermediate:
¾ BW Bench & Banded Pull Ups
DB/BW: 5 Rounds for Max Reps:
Max Rep Bench/Floor Press
OR Push Ups
Max Rep Bent Over Row OR Bench Dips
Friday, September 9th, 2022
Warm up: 3 Rounds
20sec WORK | 10sec REST
Russian Kettlebell Swing
Sumo High Pull
Goblet Squat
Alternating V-up
Endurance: 500m Row For Time
No Rower: 400m Run For Time
OR 2min Cardio
WOD: For time:
21-15-9 reps of:
Row Calories
Front Squat 95/65 lbs
-- then: 15-12-9 reps of:
Toes-to-bar
Hang Squat Clean 95/65 lbs
-- then: 12-9-6 reps of:
Bar Facing Burpee
Thruster 95/65 lbs
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