Week of 9/2

Monday

“Chelsea”

30 Min EMOM

5 Pull-ups

10 Push-ups

15 Air squats

*Complete work and rest until top of next minute

*Begin AMRAP if fallen off before 30mins

Tuesday

Strength

Find 3RM TNG Power Clean

WOD

For Time:

10-9-8-7-6-5-4-3-2-1 Reps

Power cleans (185/125#)

*15 Double unders after every time the bar is dropped and no longer touch-and-go

Wednesday

Strength

15 Minutes to find Medium-Heavy Complex:

1 Strict Press

2 Push Press

3 Push Jerks

WOD

20 Minute AMRAP

40 Burpees

40 Push jerks (95/65#)

40 Box jumps (24/20”)

Thursday

Skill

15 Minutes to Accumulate:

30 Muscle-ups

or

50 Challenging dips

WOD

10 x 2 Minute Rounds:

1 x run to S&T corner and back

*Record time for each round

*Rest until top of next 2-minute cycle

Friday

Strength

4-4-4-4-4

Front Squat

*Working up

WOD

12 Minute AMRAP

3,6,9,12,15…..24,27,30….+ reps of:

Wall balls (20/14#)

T2B

Saturday

WOD

36 Minute AMRAP

1 Lap around block

2 Wall touches of burpee broad jumps

12 SDHP (95/65#)

12 Strict deficit HSPU

12 Strict C2B pull-ups