Sunday, September 25 - Saturday, October 1

Sunday, September 25 - No Class

 

Monday, September 26

Strength: 10 Minute MOMO

Front Squat

  • 4 Reps at 65%-70% of 1 Rep Max

WOD: TABATA (for total reps)

  • Double Unders
  • Push-Ups
  • Row (calories)
  • Thrusters (33/45)

 

Tuesday, September 27

Strength: 6 Minute EMOM

Minute 1

  • 2x15 sec. Front Support Hold on Rings or Parallel Bars

Minute 2

  • 15 V-Ups
  • 15 Back Extensions

WOD: For Time

  • 1,000M Row
  • 30 Push Press (83/115)
  • 15 Rope Climbs or 60 Ring Rows

*20 minute time cap.

 

Wednesday, September 28Join us for Dance, WOD and Wine at 7:45PM at CFEP - It's FREE!

WOD: 5 Rounds for Time

"Kelly" (compare to 8/23/14)

  • 400 Meter Run
  • 30 Box Jumps (20/24)
  • 30 Wall Balls (14/20) (10'/10')

*40 minute (hard) time cap.

Olympic Lifting – 6:00PM

  • Narrow Grip Overhead Squat - 3x3
  • Push Press + Push Jerk + Split Jerk - 5 sets
  • Clean + Clean + Split Jerk - 5 sets at 80-85%

Accessory Work

  • Back Squat - 5x3 at 82%
  • Strict Weighted Pull-Up - 5x3
  • Strict Hanging Leg Raise - 3x10

 

Thursday, September 29

Strength: Snatch Drills

WOD Part 1: 8 Minute EMOM

  • 3 Snatch (93/135)
  • 5 Bar-Facing Burpees

WOD Part 2: 8 Minute EMOM

  • 10 Deadlift (93/135)
  • 5 Bar-Facing Burpees

 

Friday, September 30

Squat Prep/Mobility

Strength: Strict Toes to Bar

  • 3x8

WOD: 10 Minute Ladder

  • 3 Overhead Squat (93/135)
  • 3 Toes to Bar
  • 6 Overhead Squat (93/135)
  • 6 Toes to Bar
  • 9 Overhead Squat (93/135)
  • 9 Toes to Bar
  • 12 Overhead Squat (93/135)
  • 12 Toes to Bar

*Continue the ladder to 15/15, 18/18, 21/21 until time expires. 

 

Saturday, October 1

Partner WOD: 5 Rounds for Time

  • 400M MB Run (14/20)
  • 50 MB Sit-Ups (14/20)
  • 50 KB Swings (35/55)
Posted on September 25, 2016 .