Wednesday 09/18/2024
/Strength
Build up to a Heavy Back Squat
10-12 minutes
WOD
"Quesadilla"
AMRAP 12:00
1-2-3-4-5-6-7-8-9-10…
Back Squats 135#/95#
10 Push Ups after each set
* Back Squats can be taken from the rack.
Tuesday 09/17/2024
/WOD
"Taco"
For Time:
50/40 Calorie Row
40 Alternating Hang Dumbbell Snatch 50#/35#
40 Toes to Bar
40 Alternating Hang Dumbbell Snatch 50#/35#
50/40 Calorie Row
Accessory
"Mayhem Mini-Pump – Arms and Shoulders"
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
12 Plate Front Raise @ moderate weight – maintain quality RPE 7
10 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
-Rest 1 min between rounds-
Monday 09/16/2024
/Strength
Build up to a Heavy Deadlift
10-12 minutes
WOD
"Burrito"
For Time:
10 Power Cleans 135#/95#
200m Run
8 Power Cleans 155#/105#
200m Run
6 Power Cleans 185#/125#
200m Run
4 Power Cleans 205#/135#
200m Run
2 Power Cleans 225#/155#
200m Run
Saturday 9/14/2024
/WOD
"The Tanners"
Teams of 2
4 sets
5:00 AMRAP
400m Run (together)
Max Calorie Air Bike or Row in remaining time (shared)
-rest 3:00 between sets-
Teams can choose Bike or Row, or alternate between the two.
*Score is total calories
