Monday, September 6

WOD

“Labor on”

3 Rounds for Time

20 Thrusters

20 Burpee Over the Bar

20 Wallballs

20 Box Jumps

*Thruster @ 95/65, WB @ 20/14, Box Jump @24/20'“

Tuesday, September 7

Squat Snatch

8 - 6 - 4 (1 - 1 - 1 - 1)

*Warm up to a heavy weight, attempt to establish new 1 rep max

WOD

“Turbo”

10 - 20 - 30 - 40 - 50

Double Unders

Air Squats

Wednesday, September 8

Bench Press

10 - 8 - 6 (5 - 5 - 5 - 5)

*Warm up to a heavy weight. Increase weight as able

WOD

4 Rounds for time

400m Run

20 Kettlebell Snatch (alternating hands)

*KB @ 53/35 lbs

Thursday, September 9

Clean & Jerk

8 - 6 - 4 (1 - 1 - 1 - 1)

*Warm up to a heavy weight, and build to a 1 rep max.

WOD

EMOM for 6 mins

20 Double Unders

4 Burpees

Rest 2 minutes

EMOM for 6 mins

5 Clean and Jerks

*C&J @ 135/95

Friday, September 10

WOD

“Ridden hard, put away wet"

4 Rounds for time

800m Run

20 Box Jumps

10 Pull-ups

Saturday, September 11

Back Squat

10 - 8 - 6 (1 - 1 - 1 - 1)

*Warm up to a heavy weight, establish new 1 rep max.

WOD

'“Swing life away”

4 Rounds for Time

50 Double Unders

20 Kettlebell Swings

10 Kettlebell Squats

*KB @ 53/35 lbs