SAT28SEP2019

NO CLASSES SATURDAY

Saturday, Sep 28, we are hosting the 343 Throwdown, friendly competition and fundraiser for the Michael’s Memories Foundation. Come out and support all of the athletes. Walk-up volunteers welcome!

FRI27SEP2019

WOD

Primer
2 Rounds
10 alt Quadruped Birddog (Bench) https://bit.ly/2YpeZ9d
10 Straight-Arm Banded Pulldown
10 Medball Hamstring Curls

Strength
Front Squats:
Find Heavy Single, no misses

Conditioning
AMRAP in 14 minutes:
5 Toes to Bar
10 Goblet Squats (53/35)
15 Double Unders

THU26SEP2019

WOD

Mobility
Foam Roll Quad
Foam Roll Calves

Primer
2 Rounds
12-15 Banded Facepulls
10 alt Elevated Reverse Lunges

Strength
5 sets:
8 DB Bench Press
8 Renegade Rows

Conditioning
1-Mile Run for Time
*compare to 9/5

WED25SEP2019

Primer
2 Rounds
10 alt Heel Elevated Hip Ext https://bit.ly/2kNyuKr
15s ea/side Pallof Hold (Mid Squat Stance)
10 Swimmer’s Stretch

Strength
Hang Power Clean: Find 1RM

Conditioning
AMRAP in 9 minutes:
5 Push Jerk (135/95)
10 Burpee Box Jumps (24/20)
15 Pullups

Extra
Reverse Tabata: Strict Toes to Bar

Single Leg Squats w/ DBs: 4 sets of 6 e/leg

TUE24SEP2019

WOD

Primer
2 Rounds
10ea/side SL KB DL
10 Wall Slides https://bit.ly/2kNbT0S
10 Dive Bomber Push-Up https://bit.ly/2kurFxr

Strength
5 sets:
6 Shoulder Press
6 Scap Pullup

Conditioning
8 Rounds for total working time:
200M run
30 sec rest

Extra
Snatch: Build to heavy but perfect single

MON23SEP2019

WOD

Primer
2 Rounds
5 Seated Box Jumps
10 Banded Victory Raises
5 BB Tall Cleans

Conditioning
September Benchmark
5 Rounds for Time:
300M Run
5 Squat Cleans (185/135)

*scale to 75% or less of best clean

Extra
Deadlift: Build to hevy but perfect set of 3 from 3″ deficit