WOD Programming – Week of 9/5/22

Monday

No Classes


Tuesday

Every 2:30 for 5 rounds
8 Barbell Step-ups, 4 each leg
20 Banded Glute Bridges

12 min Up-Ladder
3 Cal bike
3 Box Jump Overs, 24/20
3 Slam Balls
** Add 3 reps to each every round (6-6-6, 9-9-9, 12-12-12)


Wednesday

Every 1:30 for 3 rounds
3 Bench Press
5 Ring Dips

Every 1:30 for 3 rounds
2 Bench Press
6 Ring Dips

Every 1:30 for 3 rounds
1 Bench Press
7 Ring Dips

4 Rounds for Time
50m Farmers carry, 72s/53s
50ft Seal Walk
18 Hand Release Push-Ups


Thursday

E5MOM x 8
20/17 Calorie Row
12 Toes to Bar
7 Devil Presses, 50s/35s


Friday

AMRAP 15
20 Landmine Rotators, 10 each side
10 Barbell Bulgarian Split Squats, 5 each leg; empty BB
5 Barbell Biceps Curls
20 Banded Biceps Curls
15 HEAVIER Band Triceps Extensions
25 LIGHTER Band Ttriceps Extensions

On an 8 Minute Clock…
First 30 seconds, max calorie assault bike

Remaining 7:30…
Establish a max unbroken set of back squats, 225/155


Saturday

TBD


Sunday

Go outdoors and use your fitness.


REQUEST INFORMATION

Intensity

Technique

Nutrition

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