9
Sep
Overhead squats
3 sets of 8 reps with a pause at the bottom of the rep.
Conditioning
15 minute AMRAP
10 KB goblet squats 53/35
8 push press 95/65
10 box jumps 24/20
8 toe to bar
ModWod
15 minute AMRAP
10 KB goblet squats (relative weight)
8 push press (relative weight)
10 box jumps (relative height)
8 knee to elbow/KAHAP
9
Sep
Bench press
10 reps, 8 reps, 8 reps
Superset each set with 15 banded tricep extensions
Conditioning
400m run buy in
15-12-9-6-3
Thrusters 95/65
25 double unders
400m run buy out
Mods
Thrusters (relative weight)
2X single unders
9
Sep
2 high hang power snatches + 2 low hang power snatches + 2 power snatches from the ground. Build to a heavy complex for the day
Conditioning (20 Min Cap)
30 back squats 135/95
5 pull ups
10 kettle bell swings 53/35
20 power cleans 135/95
5 pull ups
10 kettle bell swings 53/35
10 overhead squats 135/95
5 pull ups
10 kettle bell swings 53/35
Mods
Back squats (relative weight)
Power cleans (relative weight)
Overhead squats (relative weight)
Kettlebell swings (relative weight)
Banded/jumping pull ups/ring rows
9
Sep
Coaches, 12 minute running clock for this piece!
3 super sets
30 sit ups
20 KB or DB Russian twists
20 bicycle kicks
:30 second plank
Rest 1 Minute
Conditioning
10- 8-6-4-2
Deadlifts 225/155
2-4-6-8-10
Handstand push ups
200m run
ModWod
10- 8-6-4-2
Deadlifts (relative weight)
2-4-6-8-10
Hand release push ups/push ups/mod push ups
200m run
9
Sep
2-3 sets
10 goblet squats
20 alterting lunges
10 push ups
:20 second couch stretch per side
Back rack lunges
3 sets of 14 alternating reps
Build on your weight from last week.
:20 second wall sit after each set.
Conditioning
12 minute AMRAP
8 box jump overs 30/24 (high box)
8 push press 115/75
16 wall balls 20/14
40 double unders
ModWod
12 minute AMRAP
8 box jump overs 30/24 (high box)
8 push press 115/75
16 wall balls 20/14
40 double unders
9
Sep
Conditioning
3 Rounds
20 KB sumo deadlift high pulls 53/35
8 front squats 135/95
8 toe to bar
ModWod
3 Rounds
20 KB sumo deadlift high pulls (relative weight)
8 front squats (relative weight)
8 knee to elbow/KAHAP/2X sit ups
9
Sep
Coaches Choice
Mash Up
10 cleans and jerks 135/95
8 knee to elbow
16 box jumps 24/20
400m run
10 power snatches 115/75
8 knee to elbow
16 box jumps 24/20
400m run
10 thrusters 95/65
8 knee to elbow
16 box jumps 24/20
400m run
ModWod
10 cleans and jerks (relative weight)
8 KAHAP/2X sit ups
16 box jumps (relative height)
400m run
10 power snatches (relative weight)
8 KAHAP/2X sit ups
16 box jumps (relative height)
400m run
10 thrusters (relative height)
8 KAHAP/2X sit ups
16 box jumps 24/20
400m run
9
Sep
2-3 sets
5 sotts press
5 barbell power snatches
10 barbell overhead squats
25 single unders
Snatch
4 working sets of
3 hang power snatches + 3 power snatches from the ground
Moderate load across all 4 working sets.
Conditioning
3 rounds
12 deadlifts 225/155
20 alternating DB box step ups 24/20 50/35
2 rope climb
ModWod
3 rounds
12 deadlifts (relative weight)
20 alternating DB box step ups (relative height) (relative weight)
2 mod rope climb
9
Sep
2-3 sets
5 kettle bell swings
5 goblet squats
5 burpees
12 Min EMOM
1-12/10 ski cals
2-max sit ups
3-:15 second left side plank/ :15 second plank/:15 second right side plank
Rest 5-7 minutes
Conditioning
3 rounds
7 power cleans 135/95
21 wall balls 20/14
7 pull ups
Every minute on the minute including 0:00 complete 5 push ups
ModWod
3 rounds
7 power cleans (relative weight)
21 wall balls (relative weight)
7 jumping/banded pull ups
Every minute on the minute including 0:00 complete 5 mod push ups
9
Sep
Coaches Choice
Back rack lunges
3 sets of 16 alternating reps
Keep the same weight across all sets, note your weight lifted.
Conditioning
15 minute AMRAP
8 KB sumo deadlift high pulls 53/35
6 toe to bar
8 thrusters 95/65
40 double unders
ModWod
15 minute AMRAP
8 KB sumo deadlift high pulls (relative weight)
6 knee to elbow/KAHAP/2X sit ups
8 thrusters (relative weight)
80 single unders