30 Sep FRIDAY, OCTOBER 1ST
WOD: EMOM 30 (5 rounds) -HS walk for max distance or 20- 30 sec HS hold on wall -100ft Sled push -100ft Dbl KB farmer carry -20-30 sec Lsit on rings -30 sec goblet squat hold 53/35 -rest PEEK into the WEEK...
29 Sep WEDNESDAY, SEPT 30TH
Strength re-test: Max reps of unbroken pull-ups WOD: 15 min AMRAP 5 Burpee pull-ups 10 Double DB/KB deadlifts 15 V-ups PEEK into the WEEK...
28 Sep WEDNESDAY, SEPT 29TH
Strength: Split Jerk Every 2 min, from rack (9 sets) 5-5-5 @ 60% 3-3-3 @ 70-75% 1-1-1 80-90% Not finding a max, but practicing technique at a heavy load WOD: For time: 50 Strict HSPU 20 DU penalty every time you rest/ come off wall 1 abmat MAX to scale on the wall. Otherwise, use box. Scale DU...
27 Sep TUESDAY, SEPT 28TH
Skill/Warm: Rowing Drills Strength: 10 min to build up to 75% of 1 RM back squat (or a heavy 6 rep) WOD: For time: 50/40 Cal row 30 Back Squats @ 75% PEEK into the WEEK...
26 Sep MONDAY, SEPT 27TH
WOD: 5 rounds for time: 400m run 30 Sit-ups 20 Hand-release Push-ups PEEK into the WEEK...
25 Sep SUNDAY, SEPT 26TH
Running timer, every 2 min for 30 min A. Power Clean @ 75-80% 5-5-3-3-3 B. Squat Clean @ 85-90% 2-2-1-1-1 C. Clean Pull @ 100% + 3-3-2-2-2 *Testing 1 rm Snatch and C&J next week. Go heavy today, but quality reps only. If one set is sloppy, do stay or decrease weight to drill technique. PEEK into...
24 Sep SATURDAY, SEPT 25TH
Partner WOD: 20 min AMRAP 50 Push Press, 95/65 20 Synchro Toes-to-bar 40 Push Jerks, 135/85 20 Synchro Burpees 30 Split Jerks, 155/105 200m Partner run (together) Lv1: 45/35, 65/45, 75/55 Lv2: 75/55, 115/75, 135/85 -Share BB reps, one person works at a time -for T2B, Burpees, and run, partners do in unison PEEK into the WEEK...
23 Sep FRIDAY, SEPTEMBER 24TH
Strength: A. Every 90 sec x 4 sets @ light 1 Snatch balance + 1 OHS B. Every 2 min x 5 sets Overhead Squat 3-3-3-3-3 WOD: 7 min AMRAP 14 Pistols 28 Double Unders Scale options: 8 pistols 8-12 DU, or 56 single unders PEEK into the WEEK...
22 Sep THURSDAY, SEPT 23RD
Skill: -Kipping pull-up -KB Hang Snatch WOD: 1 min stations for max reps x 5 rounds -Wall Balls -C2B pull-ups -Bike cal (indoors)/ shuttle runs (outdoors) -KB Hang Snatch (53/35) -Rest PEEK into the WEEK...
21 Sep WEDNESDAY, SEPT 22ND
Strength: Good mornings 8-8-8-8 Rest 90 sec between sets *Keep weight light/moderate Benchmark WOD: “Christine” 3 rounds for time 500m row 12 Deadlifts, 1x bodyweight 21 Box Jumps, 20" PEEK into the WEEK...