Monday September 28
Warm-up/mobilize 20 minutes. Back squats, 2-2-2-2-2, with a three(3) second pause in bottom , then 18 minute AMRAP, Running “DT”, run 400 m, 12 deadlifts, 9 hang power cleans, 6 push jerks 155/105#.
Tuesday September 29
Warm-up/mobilize 20 minutes. Behind the neck, rack or split jerks, 1-1-1-1-1-1-1. Then, “Tabata”, air squats, rest 1 minute, burpees, rest 1 minute, dble unders, rest 1 minute, kbswings 53/35#.
Wednesday September 30
Warm-up/mobilize 20 minutes. Bench press, 20 minutes to achieve best set of 2. Then 4 RFT, 15/12 cal row, 5 power cleans 135/95#, 5 bar facing burpees, 5 front squats.
Thursday October 1
Warm-up/mobilize 20 minutes. “Open gym “ (sort of). You have to chose 1, do a wod you missed this week, #2 100 deadlifts for time 265/175#, every time you stop 12/10 cals Echo bike, every 10# scale deadlifts add 1 cal to bike. #3 “Stephen” 30-25-20-15-10-5, ghd sit-ups, ghd back extensions, knees 2 elbows, stiff legged deadlifts 95/65#. Or 5 km row.
Friday October 2
Warm-up/mobilize 20 minutes. “Goblet Squnges” 53/35#, with kbell 5 sets of 5/l-5/r lunge/lunge/squat (15 minutes). Then, for time, 50 wall balls 20/16#, 40 cal Echo bike, 30 t2rings, 20 devils press 35/20#, 30 T2bar, 57 cal row, 50 wall balls 20/16#.
Saturday October 3
Warm-up/mobilize 20 minutes. Teams of 2, 100 dbell snatch 50/35#, 100 dbell goblet squats, 100 push ups, 100 cal Echo bike. Starting at 0:00 and at every 5 minutes perform 10 synchronized burpees.
