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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