Friday 09/18/2020

Strength
EVERY 1:30 x 6 SETS*
3 Power Cleans + 3 Front Squats 

*Keep weight moderate.
(Score is Weight)

WOD
For Time:
4 Rounds 
20/15 Cal Row 
12 Power Cleans 135#/95#
12 Front Squats

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)