Monday September 19th Warm-Up: Run/Good Mornings/Pull Ups/Jumping Squats Strength: Deadlift – 3 RM WOD: CTB PU or Pull – Ups/Wall Balls (AMRAP 12) Comp WOD: Burpees/Squat Clean & Jerks Tuesday September 20th Warm-Up: Flight Simulator or DU Practice WOD: Cash In-Out Run & Row/Burpee Box Jump Over/TTB – For Time and Leg Raises/Russian Twist Comp WOD: Wood Choppers/Side Lunges Wednesday September 21st Warm-Up: Run/Plank/Row/Hollow Strength: […]

Monday September 12th Warm-Up: Plank/Hollow Holds/ HSPU/Wall Walks Strength: Weighted Step-Ups/Renegade Rows WOD: Run/OHS/Push-Ups (AMRAP 15) Comp WOD: Bench Press Tuesday September 13th Warm-Up: Row/Dumbbell Press/Ring Rows/Banded Shoulder Activation Strength: Strict HSPU/Strict Pull-Ups WOD: Row/TTB/Run/Box Jumps (2 RFT) Comp WOD: Push Press/Double-Unders (3 RFT) Wednesday September 14th Warm-Up: Row/Spidermans/Duck Walks Strength: Back Squat WOD: Hang […]