Thursday 9/19

Partner Wod 25min AMRAP 1500m Row 50 Burpee Over Rowers 100 DB Snatches 50/36# 150 Deadlift 155/105# 100 Pull ups Notes: Row, must swap every 250m.

Wednesday 9/18

Warm-up • 60 Jumping Jacks 2 rounds: • 10 m Duck Walk • 10 m Bear Crawl 3 rounds: • Supine Twist • Pike • Butterfly Stretch • Straddle Stretch Strength KB upright row 3 x 10 Bicep Curls 3 x 10 Conditioning For time: • 10-20-30-40-50 Air Squats • 50-40-30-20-10...

Tuesday 9/17

Warm-up • 20 cal bike 3 rounds: • 7 Jumping Jacks • 7 Mountain Climbers • 7 Air Squats • Spiderman Lunge • Squat Hold • Straddle Stretch Strength Back Squat • 5 x 10 AHAP GHD Glute-Ham Raises • 5 sets of 10 reps Conditioning 5 min AMRAP: • 5 Squat Cleans 155/105# • 10...

Monday 9/16

Warm-up • 400 m Run • Puppy Dog • Couch • Pigeon 2 rounds: • 10 PVC Passthroughs • 10 PVC Overhead Squats • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg Strength 10 min E2MOM: • 3 Power Cleans • 3 Push Jerks Increase weight to finish heavy....

Friday 9/13

Warm-up • 20 cal Air Bike 2 rounds: • 10 Band Pull-a-parts • 10 Band Passthrough • 10 Band Overhead Squats 2 rounds: • 10 Cossack Side Lunges • 10 Scorpions • 10 Iron Cross Strength Pause Front Squats • 5 x 5 @ 75% of 5RM Bench Press • 3 x 5 reps @ 90% of 5RM...