Tuesday september 8
Warm up: 20 m skip for height, 20 m skip for distance, 10 lunges, 10 ring rows x2
Strength: 12 min emom
1: 4 dB snatches heavy 50/70
2: 5 burpees
Wod: 15 min amrap
20 plate to overhead 45/25
20 oh plate lunges (10 per leg )
10 burpees with jump on the plate
Accessory: 30 banded internal rotations, 30 banded external rotations, 30 underhand band pull aparts
Wednesday september 9
Warm up: :20 bottom of squat with barbell (back squat position), 20 tall box step ups, 10 scap pull ups x2
Strength: 10 min to build to heavy back squat ( when you finish keep weight on bar)
Wod: (Use same weight that you just finished finding your max back squat at)
2 back squat
10 calorie row bike ski or 100 m run
12 rounds
Accessory: 30 windshield wipers with barbell, 30 russian twist
Thursday september 10
Warm up: 10 warrior squats, :30 pec stretch, :30 handstand or plank hold
Strength: 14 minutes
Build to a heavy 6 push press unbroken
Wod: use same from strength part for push press for wod as for deadlift
15 rounds
1 push press (use 6rep max from above)
7 sumo deadlift high pull
10 air squats
Accessory: optional 3 rounds
:20 second hollow hold
15 reverse crunch
10 toe touches
5 v ups
Friday september 11
Warm up: 10 good mornings with barbell, 10 box jumps, 10 chest pass with med ball at wall x3
Strength: 12 min Emom
1: 10 heavy kb swings #72 #54
2: :30 plank
Wod: 27-21-15-9
Bench Press
Calorie row or ski