Week of Sept 3rd

Week of Sept 3rd, 2018

Week 3 of 4 - NEW strength set “volume"

Monday: Holiday Class - 9am ONLY

Strength: Squat Cleans - complete 20 reps at the same weight
WOD:
For Time:
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 DB Power Snatches, Alt (50/35)

Tuesday:

Strength: Deadlift 10 x 3
WOD:
50-40-30-20-10
Rowing, cals
Pushups
Fitness:
40-30-20-10-10
Rowing, cals
25-20-15-10-5
Pushups

Wednesday:

Strength:  Snatch - complete 15 reps at the same weight
WOD:
9-6-3
HSPU
Clean & Jerk (115/80)
Rest 3min (athletes watch clock)
3-6-9
Bar Muscle ups RX+ / C2B Pullups RX
OHS (135/95 RX+) (115/80 RX)
OTB Burpees
Fitness:
9-6-3
Hand Release Push-ups
Clean & Jerk (85/55))
Rest 3min (athletes watch clock)
3-6-9
Jumping Pullups or Ring Pulls
Front Squats (85/55)
OTB Burpees

Thursday:

Strength: “Get your Goat” - Pick a weakness and let’s work on it for the next four weeks! Get that Goat!
WOD:
Run or Row 5km
Bike 10km

Friday:

Strength: Bench 10x3 w 3 pullups each round
WOD:
5 Rounds:
1 Minute Kettlebell Swings (24/16)
1 Minute Reverse Lunges
1 Minute Calorie Row
1 Minute Rest

Saturday:

Teams of 4:
200 Wall Balls
200 Double Unders
200 Pull Ups
200 Burpees
200 T2B

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