Monday 9/24 Skill:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Barbell Glute Bridges x 10 reps @ 20X1
Station 2 – Strict Pull-Ups x 8-10 reps @ 2111
Station 3 – 100-Meter Suitcase Carry (Left Arm)
Station 4 – 100-Meter Suitcase Carry (Right Arm)
WOD:
For time:
60/40 Calorie Row
50 Jumping Pull Ups
100m Farmers Carry
Score is time
Tuesday 9/25 Skill
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
WOD:
Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – 20 Jumping Lunges
Minute 2 – 15 V-Ups
Minute 3 – 10 Push-Ups
Score is rounds completed
Wednesday 9/26 Strength:
Front Rack Step Ups
Every 2 minutes for 6 Rounds
8 Reps
WOD:
For Time
50/35 Calorie AAB
40 Sit Ups
30 DB Squats
Score is weight/time
Thursday 9/27 Skill:
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 10-12 reps @ 2111
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
Station 3 – Side Plank x 45 seconds each side
WOD:
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side)
10 Single-Arm Dumbbell Push Press* (right side)
10 Box Dips
Score is time
Friday 9/28 Skill
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Goblet Squat x 6 reps @ 32X1
Station 2 – Landmine Row (Left) x 8 reps @ 21X1
Station 3 – Goblet Squat x 6 reps @ 32X1
Station 4 – Landmine Row (Right) x 8 reps @ 21X1
WOD:
Complete as many rounds and reps as possible in 12 minutes of:
15 American KB Swings
12 Alternating Reverse Lunges with Goblet Hold
9 Burpees
