Month: September 2024

Overhead Squat 5-4-3-2-1

Overhead Squat 5-4-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Overhead Squat, Sumo Deadlift High-pull, and Rope Climbs

For time:
9 Overhead Squats, 95/65 lbs
9 Sumo Deadlift High-pulls, 95/65 lbs
3 Rope Climbs
15 Overhead Squats, 95/65 lbs
15 Sumo Deadlift High-pulls, 95/65 lbs
3 Rope Climbs
21 Overhead Squats, 95/65 lbs
21 Sumo Deadlift High-pulls, 95/65 lbs
3 Rope Climbs

Deadlift 10-8-6-4-2

Deadlift 10-8-6-4-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Chipper: Deadlifts, Wall Balls, Box Jumps, Lateral Burpees and BMU

For time:
50 Deadlifts, 185/125 lbs
40 Wall Balls, 20/14 lbs, 10/9 ft
30 Box Jumps, 24/20 in
20 Burpee Over Bars
10 Bar Muscle-ups

Back Squat (3 sec pause at bottom) 1-1-1

Back Squat (3 sec pause at bottom) 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 RFT: Rows, Back Squats and Runs

3 rounds for time of:
Row, 500 m
21 Back Squats, 115/75 lbs
Run, 400 m

E2MOM for 12 mins: Snatch

1 Snatch, pick load

Every 2 mins for 12 mins.

FT: Squat Snatches and Shuttle Runs

For time:
10 Squat Snatches, 135/95 lbs
4 Shuttle Runs, 50 ft
8 Squat Snatches, 135/95 lbs
4 Shuttle Runs, 50 ft
6 Squat Snatches, 135/95 lbs
4 Shuttle Runs, 50 ft
4 Squat Snatches, 135/95 lbs
4 Shuttle Runs, 50 ft
2 Squat Snatches, 135/95 lbs
4 Shuttle Runs, 50 ft

Push Press 2-2-2

Push Press 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

T2BChipper: Double Unders, Push Press, T2B and HSPU

For time:
100 Double Unders
75 Push Press, 75/55 lbs
50 Toes To Bars
25 Handstand Push Ups

Back Squat (3 sec pause at bottom) 2-2-2

Back Squat (3 sec pause at bottom) 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Alt EMOM 18 mins: Med Ball Cleans, Run, and Box Jump Overs

Every 1 min for 18 mins, alternating between:
12 Med Ball Cleans, 20/14 lbs
Run, 100 m
10 Box Jump Overs, 24/20 in

Bench Press 1-1-1

Bench Press 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 RFT: C2B Pull-ups, Burpees and Sumo Deadlift High Pulls

3 rounds for time of:
15 Chest-to-bar Pull-ups
20 Burpees
15 Sumo Deadlift High Pulls, 95/65 lbs

Post total time.

E2MOM for 14 mins: Clean & Jerk

1 Clean & Jerk, pick load

Every 2 mins for 14 mins.

FT: Rows, Clean & Jerks and Air Squats

For time:
Row, 1000 m
15 Clean & Jerks, 135/95 lbs
100 Air Squats

Team WOD: AMRAP 22 mins: Run, Squat Cleans, and Burpee Pull-ups

Complete as many rounds as possible in 22 mins of:
Run, 100 m
4 Squat Cleans, 135/95 lbs
4 Burpee Pull-ups

Solo WOD: AMRAP 14 mins: Run, Squat Cleans, and Burpee Pull-ups

Complete as many rounds as possible in 14 mins of:
Run, 100 m
4 Squat Cleans, 135/95 lbs
4 Burpee Pull-ups