Monday 9/9/2024

Strength 
Deadlift for load:
 #1: 5 reps @ 40%
 #2: 5 reps @ 50%
 #3: 5 reps @ 60%

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the deadlift is 300 lbs, so you will use 270 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages will be based off of 280 lbs, not 300.

WOD
"Full House"
For Time:
13-11-9-7-5
Snatch 115#/85#
Chest to Bar
* The Snatches are Squat, not Power

Saturday 9/7/2024

WOD 
"Cyclone"
Teams of 2
2 rounds For Time:
50 Deadlifts 225#/155#
50 Shoulder to Overhead 135#/95#
50 Front Squats 135#/95#

*All reps are shared, with one partner working at a time.

Friday 9/6/2024

WOD
“Lazar is the best”
3 Rounds For Time
30/24 Calorie Row
10 Bar Muscle Ups
-Rest 3:00-
3 Rounds:
30/24 Calorie Row
15 Strict Handstand Push Ups
-Rest 3:00-
3 Rounds
10 Bar Muscle Ups
15 Strict Handstand Push Ups

Thursday 9/5/2024

Strength 
Power Snatch 10x3
10 sets x 3 Power Snatch (every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.

WOD
"Thunderstorm"
Teams of 2
15:00 AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike
- At 16:00 -
For Time:
50 Synchro Wall Balls 20#/14#  

*You will have a score for max calories and a second score for time