Category: WOD
Thursday September 22, 2022 'Friday Workout'

Strength: Back squats 5×3

Workout: For Time

21-15-9

Thrusters RX(75/55) RX+(95/65)

Box Jumps

Strict Pull ups

Extra Credit: 3-4 sets

12-15 Reverse Hypers

15 GHD Situps

Wednesday September 21, 2022 'Thursday Workout'

Workout: For Time

Teams of 2!

100 Barbell floor Press RX(155/105)

*Partner 1 chips away at the floor presses as partner 2 Performs a D-ball Hold. You cannot floor press if partner drops the D-ball switch back and forth as needed*

50m Walking Lunges (Together)

100 Calorie Echo

**Partner 1 chips away at the Calories as Partner 2 Holds a PLANK HOLD. You cannot pedal if your partner is not holding the plank switch back and forth*

50m Walking Lunges (Together)

200 Stick situps

*Partner 1 chips way at the situps as Partner 2 holds a double KB Farmer Carry hold (53/35). You cannot do situps if your partner drops or rest on the Farmer holds, switch back and forth as needed*

50m Walking Lunges (Together)

Tuesday September 20, 2022 'Wednesday Workout'

Intervals : 22 minutes with a partner on rower

Partner 1: 250m (RX+400m each)

Partner 2: rest

***Work/rest ratio should be almost 1:1***

Workout: 3 Rounds For Time

400m Run

21 KB Swings

7 Wall Walks

Monday September 19, 2022 'Tuesday Workout'

Strength: Push Press 10-8-6-4-2

Workout: 9 Minute Ladder

3-6-9-12-15….

Power Snatch RX(95/65)

Lateral Burpee over Barbell

35 Double unders

Sunday September 18, 2022 'Monday Workout'

Strength: Every 90 seconds for 12 Minutes

7 Toes To Bar

5 Power Cleans RX(135/95) **Add weight throughout**

3 Front Squats

Workout: For Time

21 Front Squats RX(95/65) RX+(135/95)

7 Bar Muscle ups (RX+ 12 BMU)

15 Front Squats

5 Bar Muscle ups (RX+ 9 BMU)

9 Front Squats

3 Bar Muscle ups (RX+ 6 BMU)

**If you have to scale to C2b or pull ups perform 24-18-12**

Thursday September 15, 2022 'Friday Workout'

Strength: Back Squat 4×4

Workout: 5 Rounds For Time

5 Power Cleans (135/95)

7 Lateral Burpees over Barbell

5 Push Jerks (135/95)

7 Box Jumps (24″/20″)

200m Run

Wednesday September 14, 2022 'Thursday Workout'

Workout: For Time

Teams of 2!

2 Minute D-ball Hold or KB Front Rack hold (53/35) (Accumulate between you and your partner)

80 Barbell Floor Press RX(135/95) RX+(165/115)

160 Stick Situps

1000m Row

90 Second D-ball Hold or KB Front Rack Hold

60 Floor Press

120 Stick Situps

1000m Row

60 Second D-ball hold or KB Front Rack Hold

40 Floor Press

80 Stick Situps

1000m Row

Extra Credit: 3-4 sets

10-15 Barbell Curls

20-30 Banded Tricep Ext

10-12 DB Hammer Curls

Tuesday September 13, 2022 'Wednesday Workout'

Strength: Every 90 seconds for 12 Minutes

3 Position “Squat” Snatch (1 High Hang Snatch + 1 Hang Snatch + 1 Snatch) **Work on form add weight if snatches look good!**

Workout: For Time

21-15-9

Power Snatch (95/65)

Toes To Bar

42-30-18 (Ladies 36-24-12 Cals)

Calorie Echo/Assault Bike/Ski

Monday September 12, 2022 'Tuesday Workout'

Strength: Strict Press 10-8-6-4-2

Workout: 15 Minute AMRAP (As Many Rounds As Possible)

42 Double unders

30 Wallballs

18 Push ups

Sunday September 11, 2022 'Monday Workout'

Workout: 36 Minute AMRAP (As Many Rounds As Possible)

Teams of 2!

80 Pull ups

400m Run

60 “Squat” Cleans RX(135/95)

400m Run

40 Handstand Push ups (RX+ Strict HSPU)

400m Run

20 Ring Dips (RX+ MU to Dips)

400m Run