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WOD 09/07/2024

9/6/2024

Saturday Class Time at 8 AM
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WOD: For Time, Complete with a Partner
30 Front Squats 135/95 L2, 185/125 L3
1000m Run
60 Back Squats
1000m Run
90 Medball Cleans 20/14 L2 & L3
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30 Back Squats 95/65 L1
1000 M Run
60 Goblet Squats 44/26 L1
1000 M run
90 Air Squats L1

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WOD 09/06/2024

9/5/2024

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Strength: Bench Press - Every 3:00 x 4 Sets
3 Reps @ 80%
Rest 30 seconds
5 Reps @ 70%
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WOD: 2-2-2-3 Intervals
Calorie Row 15/12 L1 18/15 L2, 20/16 L3
-Max Single Arm Devils Press 30/20 L1, Devils Press 35/25 L2, 50/35 L3
- Rest 1:00 b/t sets -
Continue until 40 Reps

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WOD 09/05/2024

9/4/2024

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Thursday 09-05-2024
WOD - For Time: Every 8:00 x 3 Sets
3 Wall Walks L1, 4 Wall Walks L2, 60ft Handstand Walk L3
30 Abmat Sit-Ups
10 Toe Spotted Pullups L1, 10 Strict Pull-Ups L2, 15 L3
2 Wall Walks L1, 3 Wall Walks L2, 40ft Handstand Walk L3
20 V-Ups
5 Toe Spotted Pullups L1, 5 Strict Pull-Ups L2, 10 L3
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Extra/Optional/Accessories
3-4 Sets, For Quality
10 Weighted Russian Twists
10/10 Three Point DB Row
:10-:15 Extended GHD Supine Hold

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WOD 09/04/2024

9/3/2024

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Wednesday 09-04-2024
Strength - Deadlift - Every 3:00 x 4 Sets
Set 1: 6 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 3 Reps @ 80%+
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WOD: 5 Rounds For Time
4 Hang Power Cleans 75/55 L1, Power Cleans 115/75 L2, 155/105 L3
6 Box Step Ups L1, Box Jumps 24/20 L2, 30/24 L3
8 Deadlifts
8/6 Calorie Bike L1, 10/7 L2, 12/9 L3
-Rest 1:00 b/t Set -
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Extra/Optional/Accessories12:00 EMOM
Min 1: 4 Hang Clean Pull, For Load
Min 2: 8 Glute Ham Raise + 8 GHD Hip Extension + :10-:15 Sorenson Hold
Min 3: :20/:20 Pallof Press Hold

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WOD 09/03/2024

9/2/2024

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Tuesday 09-03-2024
WOD - For Reps: 20:00 AMRAP
16 Wall Balls 14/10 L1, 20/14 L2 & L3
8 Ring Rows & Pushups L1, 8 Feet Elevated Ring Rows & Ring Dips L2, 4 Ring Muscle Ups L3
200m Run (Every 10 M = 1 Rep)
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Extra/Optional/Accessories
For Quality: 5 Sets
5/5 Bulgarian Split Squat
7 Bar Dips or 14 Push-Ups
9/9 Single Arm DB GHD Preacher Curls
-rest as needed b/t sets-

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WOD 09/02/2024

9/1/2024

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Monday 09-02-2024
Weightlifting Primer - 10 minutes to Complete
4-6 Quality Working Set of Complex, Building Loads
Hang Muscle Snatch + Hang Pwr Snatch + Snatch Balance + Hang Squat Snatch

Ideally start with an empty barbell for the first set, then add light loads to prime the system and build into the workout.
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WOD: 16:00 EMOM
Min 1: 3 Hang Squat Snatch + 5 Overhead Squat*
Min 2: 12 Abmat Situps L1, Alternating Toes 2 Bar L2, T2B's L3
Min 3: 6/6 Dumbbell Hang Split Snatch 25/15 L1, 35/25 L2, 50/35 L3
Min 4: Rest
L1 - 3 Hang Pwr Sn + 5 Back Squats* @ 60%+ of 1RM Sn
L2 - 3 Hang Pwr Sn + 5 OH Squats @ 60%+ of 1RM Sn
L3 - 3 Hang Squat Snatch + 5 OH Squats @ 70%+ of 1RM Sn

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WOD 09/07/2024

WOD 09/06/2024

WOD 09/05/2024

WOD 09/04/2024

WOD 09/03/2024

WOD 09/02/2024

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