Wednesday 9/21
Warm Up
Run 200 M
2 Steady Rounds
20 S-Arm Russian KB Swing
10 Dead Bugs
:30 Dead Hang from Pull Up Bar
:10 Strength
Build to a smooth Deadlift single @ 80%
then,
Why is this next part light?? Because we will try for a one rep max next week!!!
EMOM 10 Minutes
2 Deadlifts @ 60% 1RM
All reps are performed as “singles”. Deadlift
to standing, return the bar to the ground
under control, and then release your grip on
the bar before beginning the next rep.

:45 WOD
Choose one of the following and perform as
an E2MOM Capacity building session.
Every 2 Minutes for 5 Sets, perform 1
smooth set of:

• Strict Banded Pull Ups (10-15 reps)
• Push Ups (10-25 reps)
• Ab mat or GHD Sit Ups (10-25 reps)
• 1:00 Weakest Machine
  Athletes wishing to perform higher skill
  movements such as muscle ups or kipping
  variations must consult with a coach first.
  :55 Cool Down
  Childs Pose
  Seal

Tuesday 9/20
Warm Up
20 A-Frame Toe Touches
Then
300m Row
10 Power Position Snatch
250m Row
10 Hang Power Snatch
200m Row
10 Snatch (power or squat)
100m Row
10 OHS

:25 WOD
AMRAP 24 Minutes
500/450m Row
5 Snatches @ 70%
500/450m Row
4 Snatches @ 70%
500/450m Row
3 Snatches @ 70%
Snatches may be power or squat
Target Score: As close to 2 rounds as possible

:55 Cool Down
Double Fat Needle
Lizard

Monday 9/19
A lot happening today but don’t worry! We will start with a barbell in our hands to get moving and to go over positional work, then into a little general warm up.
Warm Up
Barbell Review
Clean Pull from Power Position
Clean for Power Position
Hang Clean
Clean
Push Jerk
Split Jerk

THEN
2 Rounds
200m Run
10 Pause Air Squats
5 Hang Clean and Jerks

:15 Strength
Review Bench Technique
Shoulders back and down
Creating an arch with back, butt on bench
Leg drive (think pushing yourself in a wheeled chair in the drive)
Every 3:30 for 10:30 (3 sets)
5 Bench Press AHAP
Goal for all sets to be HEAVY (80%+ of 1RM)

:40 WOD
For Time
80 Air Squats
400m Run
12 Clean and Jerks 185/125lbs
Time Cap: 10 Minutes
Target Score: 8 Minutes
*TIPS
Air Squat: Should not exceed 4 minutes to complete the reps.
Clean and Jerk: Should not exceed 75% of the athlete’s 1RM C&J.
:55 Cool Down
Pigeon
Twisted cross

Sunday Funday

With a parnter split how want
10 minutes
15 Wallballs, 20/14
15 Power Cleans, 95/65

Rest 5

Amrap 10 minutes of: split how want
60 Double-unders
10 Push Jerks, 185/135

Rest 5

For time- split how you want
1000m on ski or rower
100 toes to bar
1000m on ski or rower

8 am endurance, 9am crossfit and 9am adult weightlifting
10:30 Friday Night Throwdown Practice

Endurance-
Teams of 3
Doesnt matter what machine you start on.
-10 Minutes on Machine 1-switch on the machine as often as you want
*the two people that are not on the machine are accumulating reps of sandbag cleans
-10 minutes on machine 2- same thing is happening with sand bags
-10 minutes machine 3- same thing with the sandbag
*if you are keeping score, your score is total cals plus total sandbag cleans

9am CrossFit

10am Workout:
Partner Wod Split work how you want
40 Clean & Jerks, 185/135
1600M Row or ski
30 Clean & Jerks, 185/135
1600 m row or ski
20 Clean & Jerks, 185/135
1600 m row or ski
10 Clean & Jerks, 185/135