WODs Sep 7-12

Monday

CLOSED FOR LABOR DAY

Tuesday

STRENGTH:

Every 2 minutes for 3 sets of each:

Station 1 –10 Ring Rows

Station 2 –45 Second Farmers Carry

CONDITIONING:

21-15-9

Kipping Pull-Ups

Burpees

FINISH:

Superman/Banana

(No hands or feet touching the floor)

----At some point today (anytime EXCEPT FOR immediately before your workout session), take AT LEAST a 20-minute session of stretching and foamrolling anything that you feel like you've worked in the past week, and/or any problem areas you have.

Let one of the trainers know if you have any specific issues, and I'll see if we can come up with a specific "treatment."

Bonus Cardio:

Row three 750 meter pieces. Row for two minutes at light pressure between each 750.

Wednesday

STRENGTH:

Every 2 minutes, for 20 minutes (5 sets of each):

Station 1 – 6 Pause Front Squat (3 full secs at bottom)

Station 2 – 10 BB or DB Curls

CONDITIONING:

5RFT

12 Push Presses (95/65 lbs)

100m Sprint

Bonus Cardio:

Row two 1000 meter pieces @ 26 spm. Row for two minutes at light pressure between each.

Thursday

STRENGTH:

Three sets of:

10 Bench Press

**Rest 60 seconds

20 V-Ups

**Rest 60 seconds

CONDITIONING:

For time:

Row 500 Meters

...immediately followed by…

Three rounds of:

15 Push-Ups

10 Box Jump-Overs

...immediately followed by…

Run 600 Meters

Friday

STRENGTH:

Every 3 minutes, for 12 minutes (4 sets):

20 Walking Lunges with Dumbbells or Kettlebells

---Go as heavy as possible each set.

CONDITIONING:

Tabata Row for Calories

**Rest 60 seconds

Tabata Burpees

**Rest 60 seconds

Tabata Hollow Hold or Rocks

----At some point today (anytime EXCEPT FOR immediately before your workout session), take AT LEAST a 20-minute session of stretching and foamrolling anything that you feel like you've worked in the past week, and/or any problem areas you have.

Let one of the trainers know if you have any specific issues, and I'll see if we can come up with a specific "treatment."

Saturday

Teams of 2 (Follow the leader style)

3RFT

7 Power Cleans (135/95)

14 Lateral Jumps

7 Front Squats (135/95)

14 Plate Hop Burpees

**Every 3 minutes both team members must run 100m together

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