WOD Programming – Week of 9/19/22

Monday

6 Rounds for Total Time (35 min cap)
15 Bar Facing Burpees
25/20 Calorie Bike or Row
6 Cleans
** 1 min Rest **


Tuesday

EMOM 12
M1: 5 Strict Press
M2: 3 Push Press
M3: 1 Push Jerk

12 min Up-Ladder
3 DB Bench Press, 50s/35s
3 Banded Strict Pull-Ups, black/purple
** Add three reps each round (e.g. 6-6, 9-9, etc)


Wednesday

E2MOM x 5
Work up to a heavy 10 Box Step-Ups, alternating; 5 ea leg

(4min Work/2 min Rest) x 4
18/15 Cal Bike
400m Run
Max Box Jump Overs in remaining time, 30/24


Thursday

40 Minute Bike/Row/Ski – PARTNER EDITION
Partner 1: Bike/Row/Ski (choose 1 for all 40 minutes)
Partner 2: Completes…
20 Ab-mat Sit-Ups
30 sec Dead Hang from Bar, accumulated
10 sec L-Sit
20 Seated Alternating single Arm DB Strict Press, 10 ea arm


Friday

4 Intervals Each for Time
50ft Single Arm Overhead Walking Lunge, right arm; 50/35
50ft Single Arm Overhead Walking Lunge, left arm
25 Pull-Ups
25 American Kettlebell Swings, 53/35
** Rest 2:00 after each interval **


Saturday

TBD


Sunday

Go outdoors and use your fitness.


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Intensity

Technique

Nutrition

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