Workouts September 18 - September 24

Monday

Warm Up
3 Rounds
30 seconds at each
Handstand Hold
Beat Swings
Pass Overs
Scapula Push Ups 

+ Strict Ring Muscle Up practice & Demo

A/ For Time
500m Row
400m Run
30 AKB Swings 24/16
20 Burpee Box Overs 24/20
10 Ring Muscle Ups* 
-Rest 3 mins then repeat in reverse order

*24 Min Time Cap
*Scale to Ring pull throughs

Finisher
For Time
100 Alternating Hip Drop and rotations
 

Tuesday

Warm Up
3 Rounds
30 Seconds @ each
Thoracic Wall Stretch
Coffee Table Stretch
Plank Alternating Shoulder Taps
Yoga Push Ups
A/E2M x 5
5 x Push Press @ 70% 3RM add weight from last week

EM x 9
B1/ 10 Seated Arnold Presses
B2/ 10 x Banded Face Pulls
B3/ Rest

C/ 8 min
For Time
30-20-10 reps for time of:
Sit-ups
Toes-to-bars
Wall-balls
 

Wednesday

Warm Up
Durante Core

A/ Skills
Double Unders

B/ AMRAP 20
10 Deadlift 110/75
20/15 Cal Bike
10 Shoulder to overhead 60/42.5
30 Double Unders

*Bar should be heavy


Thursday

Warm Up
3 Rounds
30 seconds @ each
Squats
Lateral Step Ups
Samson Stretch
Z Stretch
A/E2M x 5
5 x Front Squats @ 70% 3RM add weight from last week

B1/ DBall KB Front Rack walking Lunges 20 mtrs AHAP
B2/ 10-15 DB Kettlebell Overhead squats

C/ AMREP 7
100 Double KB Clean and Jerks 48/32
Then AMREP Burpees with remaining time
 

Friday

Warm Up
Coaches Choice


A/ “Nibs RANDY”
Partner Hero WOD

For TIme
27 Cal Row each
Then
“Randy”
75 Power Snatches each (partition as required)
then
51 Syncro Sit Ups