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Thursday 21 SEP (0700)

September 20, 2017

5 sets of 4 EMOMs (every minute on the minute). This will be a total of 20 minutes of working time. Option to take one minute rest in between each set of 4.

 

EMOM A (4 times) – 10 dead hang pull ups

EMOM B (4 times) – 12 box jumps

EMOM C (4 times) – 14 goblin squats

EMOM D (4 times) – 16 KB swings

EMOM E (4 times) – 40 second plank hold

 

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Tuesday, 19 Sep 2017 (1130)

September 19, 2017

Meet in the gym.  I may be a little late due to an offsite meeting.

Warmup: Run to bottom of hill by garage and back to gym.

Mobility: Hips, Ankles, Shoulders

WOD: E3MOM 27 – Back Squat in the following rep scheme:
R1-3: 5 reps @ 70% 1RM
R4-6: 3 reps @85% 1RM
R7-9: 1 rep @ >95% 1RM

Tuesday 19 SEP (0700)

September 19, 2017

Warm up WOD (outside):

3x

stairs run

10 push ups

stairs run

10 walking lunges

 

Then: 15 minutes of squat technique

 

Main WOD:

4x

10 front squat (modify with air squats as necessary)

15 toes to bar

20 KB swings

 

Monday, 18 Sep 2017 (1130)

September 18, 2017

Meet in the gym.

Warmup: 1 mile run

Mobility: Hip flexors, Calves

WOD: “3 in 1” –
Minute 0-10, complete the following –
30-20-10 KBS (24/16kg)
3-2-1 BB Court Laps

Minute 10-20, complete the following –
60-40-20 Air Squats
60-40-20 Double Unders

Minute 20-30, complete the following –
30-20-10 Cal Row
30-20-10 Ring Pushups

18 Sep (0700)

September 18, 2017

Warm up 1500 m row

WOD: 25 each of

Pull ups
DL
DB snatch R arm
Sit ups
DB snatch L arm
Burpees
Box jumps
Push ups

Friday, 15 Sep 2017 (1130)

September 15, 2017

Back Extension Friday!!

Warmup: 4 rounds – 500M row, 7 HSPU

Mobility:
Foam roll back
MB Shoulder extensions

WOD: 7 rft –
15 Back Extensions
10 Calorie bike
5 Snatch Grip behind neck strict press (60% of 1RM OVHS)
1 lap of BB court

For added fun, wear a weight vest.

15 SEP 2017

September 15, 2017

Push Press
5×5 at 70-80% max

WOD:
21-15-9
Toes to Bar
KB swing (53#/35)
Box Jump

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