ThUrsday september 19 2019

ThUrsday september 19 2019


-Warm Up-


10-12 minutes


4 rounds *increase intensity each round


200m row

7 up/down broad jumps

7 jump squats

7/7 DB high pull

7/7 DB hang snatch

:20 walking rest



-Power Snatch Prep-



-WOD-

E2MOM x 20 MINUTES


MIN 1 & 2 - Row 500/400m

MIN 3 & 4 - 12 Burpee Over Bar + 6 TNG Power Snatch (115/75)


*Power Snatch must be performed Unbroken & Touch-N-Go in sets...either 6 UB, 3/3, 4/2. NO SINGLES




COOL DOWN

FOR RECOVERY

4:00 Foam Rolling Upper Back

4:00 Banded Hamstring Stretch



Wednesday sePtember 18 2019

Wednesday sePtember 18 2019

-Warm Up-


:30 inchworms

:30 kossack squats

:30 bootstraps


Into..


AmRaP 5


With a barbell


10/10 elbow punches

:30 bottom of front squat hold

10/10 forward leg swings

-Strength/Skill-

3-3-3-3-3

Front Squat

*Build to 3RM Front Squat

-WOD-

PARTNER WORKOUT

IN TEAMS OF 2...

ON A 13:00 RUNNING CLOCK...

150 Double Unders

100 DB Thrusters (35/25)

150 Double Unders

Max Front Squats (185/135)


Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.





Tuesday September 17 2019

Tuesday September 17 2019

-Warm Up-


AmRaP 12


5 light devils press

15 jumping jacks

10 ring rows

10 straight leg sit-ups

10 scap pull-ups

:30 hollow rocks

-Strength/Skill-

ON A 10:00 RUNNING CLOCK...

C2B & Bar Muscle-Up Development

-WOD-

FOR TIME : 16 min cap

21-15-9

Russian Kettlebell Swing

C2B Pull-up

into...

15-12-9

American Kettlebell Swing

Bar Muscle-Up