Thursday 09/17/2020

Strength
4 SETS 
7/7 SA DB Bench Press 
10/10 SA DB Supported Row 

-Rest as Needed b/t Sets-

WOD
For Time 
10 Rounds
5 Toes to Bar 
7 Med Ball Sit Ups 20#/14#
9 DB Push Press 50#/35#

-:30 Rest b/t Sets-

Wednesday 09/16/2020

Strength
Deadlift
10-10-10*
*Start light build to moderate.

WOD
AMRAP x 13 MINUTES 
6 Deadlifts 225#/155#*
:30 Deadlift Hold
12 Med Ball Reverse Lunge 20#/14#
12 Pull-ups 

*Deadlifts must be unbroken.

Tuesday 09/15/2020

Strength
Shoulder Press
10-10-10*
*Start light build to moderate.

WOD
EMOM x 15 MINUTES 
MIN 1 - Max KB Swings 55#/35#
MIN 2 - 5-7 Barbell Strict Press (Athlete Choice)*
MIN 3 - :45 Bike or Row

*Moderate-Heavy to Heavy
(Score is Weight)

Monday 09/14/2020

Strength
Back Squat
3x10
*Start light build to moderate.

WOD
For Time:
2 Rounds 
15/12 Cal Bike 
60 Double Unders 

Into...

4 ROUNDS 
5 Back Squats 185#/125#
10 Burpees 

Into...

2 ROUNDS 
15/12 Cal Bike 
60 Double Unders