WOD

September 20 Class Program

A) Snatch

Power

5×1.1.1

Rest 10-20 Seconds between reps

+

B1) Romanian Deadlift

3×8-12

Rest 1 Minute

B2) Z-Press

3×8-12

Rest 1 Minute

+

C) 16 Minute EMOM

6-8 Power Snatches

8-12 Cal row

2-3 Rope Climbs

10-12 Box Jumps w./ Step Down

September 19 Class Program

A) Back Squat

4×6 @31X1

+

B) 15 Minute EMOM

6-8 Bench Press

8 Supinated Bent Over Barbell Rows

100ft Farmer’s Walk

+

C) 12 Minute AMRAP

10 Wallballs

10Alt DB Snatches

10 Cal Row

+

D) Accessory

4 Rounds

30s/side Tall kneeling Pallof Press

8-10 Goblets Squats @ 3111 @ Heavy Weight

Rest as Needed

September 18 Class Program

A) 45-60 Minutes @ 75% Effort

500M Row

20 Russian KB Swings @ Easy to Moderate Load

500M Ski Erg

20 Alt Step Ups @ 20 inches

1 Mile Assault Bike

50Ft Quadruped Bear Crawl

400M Run

30S Hollow Hold

 

September 17 Class Program

A) Hang Power Clean + Hang Squat Clean + Front Squat

10 Minute EMOM

1 Hang Clean + 1 Hang Squat Clean + 1 Front Squat

+

B) Rear Foot Elevated Split Squat

3X8 @ 31X1

+

C) 3 Sets

**Alternating rounds**

12 Hang Power Cleans @ 95/65lb

10 Box Jumps

10/8 Cal Ski Erg

90 Second Rest

8 Hang Squat Cleans @ 95/65lbs

8 Bar Facing Burpees

12/10 Cal Row

90 Second Rest

 

September 16 Class Program

A) Deadlift

3×8 Challenging Load @22X1

+

B) 12 Minute EMOM

8-10 Tall Kneeling Dual DB Overhead Press

5-10 Neutral Grip Ring Pull-up

45 Second Forearm Plank

+

C) 4 Rounds for Time

200M Run

12 Deadlifts @ 135/95lbs

9 Push Press @ 135/95lbs

 

September 13th Class Program

Snatch:

12 min EMOM

3 Snatches from High Hang

 

+

4 Rounds @ 80% Sustainable Effort:

100m Forward Facing Sled Drag

20 Push-ups

16 Alt DB Snatches @ 50/35

50 Double Unders

12 Deadlifts @ 185/125

Rest 3 mins

+

Accessory/Optional:

3 Sets:

8 Snatch Grip Bent Over Barbell Row @ 41X1

6-8 Barbell Hip Thrusts @ 2112 @ Heavy Load

Rest as Needed

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