25
Sep

September 26 – October 2

By: Tim Rockenbach Leave a Comment

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Monday September 26th

  • Warm-Up: Row/Hip Openers/Front Rack Stretch
  • WOD: Thrusters/Burpee Bar Pull Ups (10 RFT)
  • Mobility: Recovery – Triceps/Quads/Latts
  • Comp WOD: OHL/TTB (AMRAP 12)

Tuesday September 27th

  • Warm-Up: OHS/DB Press/Banded Shoulder Activation
  • Strength: OHS 3×10 – Same Weight All Sets
  • WOD: Step Ups or Pistols/HSPU (EMOM 15)
  • Comp WOD: Tabata Core Work

Wednesday September 28th

  • Warm-Up: Row/Push Up/BO Row/DB Press/Banded Shoulder Activation
  • Skill Work: Muscle Up/Pull Up/Dip (15 Min)
  • WOD: 21-15-9 Deadlift/Ring Dip (10 Min Cap)
  • WOD: Partner Alternating Row Sprints 4x
  • Comp WOD: Push Jerk 1-1-1-1-1 to that days max

Thursday September 29th

  • Warm-Up: Dodgeball (Wall Squat & Plank Holds)
  • WOD: Front Squat/Back Squat/Run (5 RFT) ends with 800m Recovery Run
  • Comp WOD: Bench Press 1-1-1-1-1 to that days max

Friday September 30th

  • Warm-Up: Row/Inch Worm/Skaters
  • Strength: Farmer’s Carry (800m)
  • WOD: Push Press/Box Jump (AMRAP 12)
  • Comp WOD: Weighted Step Ups/Side Squats – Super Set 3×20

Saturday October 1st

  • Warm-Up: Tic-Tac-Toe – Banded Shoulder Activation
  • WOD: “Whitaker” – Team of 2 – DB Snatch/Pull Ups
  • WOD: Cash Out-1 Mile Recovery Pace Run
  • Comp WOD: “Linda”

Sunday October 2nd

  • Rest Day

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