Monday – 9/13/21
Strength:
E2MOM X5
16 SB front rack step ups AHAP
*8 each leg. Do all 8 one leg before switching legs.
“Diamond In The Rough”
For time: (15min cap)
10-8-6-4-2:
Ring Muscle-ups
Devil’s Press 50 / 35 lb’s
Dumbbell Box Step-Overs (24″/20″)
*mod ring MU or burpee pull-ups.
Tuesday – 9/14/21
Strength:
EMOM X5
3 front squats @75-80%
“Ball Don’t Lie”
For time (20min cap)
Every 2 Minutes Until 150 Reps:
18/15 Calorie Row
Max Wallballs 20 / 14 lb
Wednesday – 9/15/21
Primer:
EMOM X5
2 hang power cleans (above knee)
*start light and build. Focus today is reviving with a good front rack position. Last set is HEAVIER than wod weight.
“Hanging By A Moment”
5 Rounds For Time: (20min cap)
60 Double Unders
9 Hang Power Cleans 155 / 105 lb
1-2-3-4-5 Rope Climbs
Rest 1 Minute After Each Round
*MOD 2X singles. Mod 3:1 rope pull-ups or 2:1 up downs.
Thursday – 9/16/21
“All-Star Team Special”
3 Rounds:
21 Thrusters 95 / 65 lb
21 Pull-ups
800 Meter team Run
3 Rounds:
15 Thrusters 115 / 85 lb
15 Chest to Bar Pull-ups
800 Meter team Run
3 Rounds:
9 Thrusters 135 / 95 lb
9 burpee pull-ups
800 Meter team Run
(Time Cap: 35 Minutes)
Friday – 9/17/21
“The Flip Side”
3 Rounds:
21 Kipping Handstand Push-Ups
12 Power Snatches 95 / 65 lb
Directly Into…
3 Rounds:
21 Bar-Facing Burpees
12 Power Snatches 95 / 65 lb
Time Cap: 22 Minutes
MOD barbell push press (use snatch barbell).
Saturday – 9/18/21
NO CLASSES- IN-HOUSE WEIGHTLIFTING MEET