Friday 9/23
Warm Up
Run 400m
Then 2 Steady Rounds;
12 Lunge + Twist Steps (twist towards
forward leg)
15 Unbroken Wallballs
:30 Dead Hang

:15 Barbell Review
Working your way down the lift with positional work.
5 Clean High Pull
5 Power Position Clean
5 Hang Clean
5 Squat Clean
Review 5 second pull for the strength
:20 Strength
EMOM 12 Minutes (12 sets)
1 Tempo Pull Squat Clean
Drop and reset between reps
Start no heavier than 50% of your 1RM
and only add weight if your movement is
flawless.

45 WOD
AMRAP 6 Minutes
24/18 Calorie Ski
then
AMRAP in remaining time
8 Chest to Bar Pull Ups
8 Thrusters 115/75lbs
Target Score: 3+ Rounds of AMRAP
CTB: Should not exceed 2 sets.
Ski: If unavailable, Row 24/18 Calories
Thrusters: Should not exceed 2 sets.
:55 Cool Down
Thread the Needle
Pike
Seated Straddle

Thursday 9/22
Warm Up
AMRAP 7 Minutes
150m Ski/Row
15 Box Step Overs
12 Burpees
10 Hollow Rocks
:10 Review
HSPU REVIEW
Create a tripod with head and hands at the “bottom” of the HSPU. Head loading closer to the wall.
In kip, think “upside down squat” with soles of feet facing each other.
Once athlete hits the top of the handstand core should be tight.
Arms by the ears and chin in a neutral position.
:20 Strength
Every Minute for 10 Minutes
1 “Fast” Set of HSPU
or
Every Minute for 10 Minute
1-3 HSPU Negatives
or
Every Minute for 10 Minute
:20 Handstand Hold


:35 WOD
AMRAP 12 Minutes
30 Burpee Box Jump Overs 24/20″
30 Toes to Bar
Target Score: 100+ Reps
Toes to Bar: Multiple sets are perfectly acceptable, but should not exceed 3:00
to complete the 30 reps.
BBJO: Should not exceed 3:30 to complete in Round 1.
:55 Cool Down
Childs Pose with arms elevated on bench or box
Couch

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