Week of 09/09/24

STRENGTH
back squat: 3×3 @ 90% of 3RM

WOD
200m run with medball (20/14)
then 3 rounds of…
10 wall balls (20/14)
1 rope climb / 1 muscle-up / 1 body blaster (choose 1)
then
200m run with medball (20/14)
then 2 rounds of…
10 wall balls (20/14)
1 rope climb / 1 muscle-up / 1 body blaster (choose 1)
then
200m run with medball (20/14)
then 1 round of…
10 wall balls (20/14)
1 rope climb / 1 muscle-up / 1 body blaster (choose 1)

SKILL
choice

WOD
2 rounds of…
10 deadlifts (55% of 1RM)
20 pull-ups
400m run
2 minute rest
2 rounds of…
10 hang power cleans (65% of 1RM)
20 air squats
18/15 calorie row

FIT360
22min AMRAP
10 burpee mb box step-overs (20;20/16;14)
10 jumping pull-ups
10 calorie row
30 second wall sit

STRENGTH
split jerk: 3×3 @ 85% of 3RM

WOD
14min AMRAP
1 wall walk
10 push-ups
15 goblet squats (53/35)
25 double unders

SKILL
core

WOD
21min EMOM
MIN 1: 10-15 box jump overs (24/20)
MIN 2: 15/12 calorie row
MIN 3: 8-12 power cleans (40% of 1RM)

FIT360
21min EMOM
Level 3
MIN 1: 12 burpees
MIN 2: 25 sit-ups or v-ups
MIN 3: 30 reverse lunges

Level 2
MIN 1: 9 burpees
MIN 2: 20 sit-ups or v-ups
MIN 3: 25 reverse lunges

Level 1
MIN 1: 6 burpees
MIN 2: 15 sit-ups or v-ups
MIN 3: 20 reverse lunges

STRENGTH
front squat: 3×3 @ 90% of 3RM

WOD
20min EMOM
MIN 1: 50 double unders
MIN 2: 12 atomic sit-ups (25/15)
MIN 3: 10 strict handstand push-ups
MIN 4: 8 toes-to-bars

7AM/8AM
WOD
8RFT
5 strict pull-ups
7 atomic sit-ups (25/15)
9 burpees
… E2MOM 1 wall walk

9AM
Partner WOD
12RFT
5 strict pull-ups
7 atomic sit-ups (25/15)
9 burpees
… E2MOM both partners complete 1 wall walk

WOD
750m row
then
21-15-9-3
push-ups
box jumps (24/20)
then
500m row