Monday September 30

Warm Up

Coaches Choice

Skill

Movement Demo

Metcon

"ZAP"

5 rnds:

400 m Run (w/medball)

21 Medball Sit-ups

15 HR Push-ups

9 Wallballs

compare to Jan

Friday September 27 "Max Back/Front Squat"

Warm Up

Group Dynamic

Skill

Back or Front Squat 

(3@55, 3@65, 3@75,1@85, 1@95, 1@MAX)

*only do 1

Metcon

4 Person WOD

AMRAP 15

1 mile Relay (each member does 400 m)

while 1 person runs:

Max Front Squats (115/85)

Max OHS (115/85)

1 athlete works at a time on the squats

RX = OHS

Mod = Front Squat

*score is total squats

Thursday September 26

Warm Up

Coaches Choice

Skill

Every 30 seconds for 5 mins do 1 rep Press, 1 rep Push Press, and 1 rep Jerk @ 75% Press max

Metcon

3 rnds:

7 Muscle-up OR 14 Pull-ups

14 R Arm KB Snatch (55/35)

14 L Arm KB Snatch (55/35)

42 Sit-ups

Wednesday September 25

Warm Up

Group Dynamic

Skill

Press or Push Press 

(3@55, 3@65, 3@75,1@85, 1@95, 1@MAX)

*only do 1

Metcon

AMRAP 10

1 ---> 

Box Jumps (30/24)

Power Snatch (115/85)

Toes 2 Bar

Tuesday September 24

Warm Up

Group Dynamic

Skill

Movement Demos

Metcon

In teams of 3:

1000 m Row

500 Double Unders

250 Push-ups

125 Wallballs (20/14)

100 Pistols

50 Front Squat (3/4 Body Weight)

25 Muscle-ups

10 Rope Climbs

*Complete in any order, anyway

*2 people work, 1 rests

Monday September 23

Warm Up

Group Dynamic

Skill

Squat Clean or Squat Snatch 

(3@55, 3@65, 3@75,1@85, 1@95, 1@MAX)

*only do 1

Metcon:

8 Power Cleans

20 Double Unders

6 Power Cleans

30 Doubles
4 Power Cleans

40 Doubles

REST 2 min
Rx'd+(155/110) Rx'd (135/95)

8 Power Cleans

20 Double Unders

6 Power Cleans

30 Doubles
4 Power Cleans

40 Doubles

Rx'd+(135/95) Rx'd (95/65)

*Compare to Feb

Saturday September 21

Warm Up

Group Dynamic

Skill

Deadlift or Bench Press

(3@55, 3@65, 3@75,1@85, 1@95, 1@MAX)

*only do 1

Metcon

800 m Run

6 rnds:

10 Wallballs

10 Pull-ups 

Then

800 m Run