Monday 09/28/2020

Strength
Back Squat 
3x6
Build to moderate/heavy

WOD
EVERY 3:30 x 4 SETS 
400m Run 
Max Back Squats 135#/95#
(Score is Reps)

Saturday 09/26/2020

WOD
In Teams of 2, For Time: 
200m Plate Run (Athlete Choice together. Athletes pass plate back and forth)
75 Plate Ground to Overhead
75 Plate Walking Lunges*
200m Plate Run (Athletes pass plate back and forth)
75 Plate Step-Ups 24"/20"
75 Plate Walking Lunges
75 Plate Ground to Overhead
200m Plate Run (Athletes pass plate back and forth)

*Hold Plate in Bear Hug for Lunges
**Runs are done together. Inside work can be broken up between athletes. Only one athlete working at a time inside.

Friday 09/25/2020

Strength
EMOM x 10 MINUTES 
MIN 1 - 5/5 Front Rack Reverse Lunges 
MIN 2 - :50 Weighted Glute Bridges 

(Score is Weight)

WOD
"TRIDENT"
AMRAP x 4 MINUTES
MAX Wall Balls 20#/14#

-Rest 1:00-

AMRAP x 4 MINUTES
MAX Cal Row

-Rest 1:00-

AMRAP x 4 MINUTES
MAX Wall Balls 20#/14#

(Score is Reps)

Thursday 09/24/2020

Strength
6 SETS 
1 Snatch Grip Deadlift
+
1 High Hang Power Snatch
+
1 Hang Power Snatch  
-Rest as Needed b/t Sets-

(Score is Weight)

WOD
4 Rounds For Time: 
50 Double Unders 
10 Hang Power Snatch 115#/75#
200m Run 

-Rest 1:00 b/t Sets-