August 24 – October 30
Focus on Isolateral movement, core strengthening, plyometrics.
Monday, Sept 7: Power
Pre:
2x warm up; 1min break between
WOD:
EMOM5
8/16 Wall Balls
21-15-9
MB Thrusters
Push Ups
AMRAP3
10 KB Swings
10 Jump Squats
10 Plank Jacks
Tuesday, Sept 8: Cardio
Pre:
2x warm up
Work on cleans
WOD
10 to 1
MB Clean
Tuck Jumps
Wall Balls
Side Jumps
Wednesday, Sept 9: Isolateral
Pre:
3 min Assault Bike – Steady
WOD:
50/50 SL KB Squats
50/50 SL KB Deadlifts
50/50 SL Glute Bridges
50/50 Iso Elevated Push Ups
50/50 KB Iso Lunged Row
Thursday, Sept 10: Core
Pre:
30 Walkout Push Ups
WOD:
5 rounds
30 Mountain Climbers
30 Plank Jacks
1 Lap Walking Overhead Press
30-20-10
Tuck Jumps
Side Jumps
90sec High Knee Sprint
Friday, Sept 11: Power
Pre:
2x warm up; 1min break between
WOD:
EMOM5
8/16 Wall Balls
21-15-9
MB Thrusters
Push Ups
AMRAP3
10 KB Swings
10 Jump Squats
10 Plank Jacks
Saturday, Sept 12: Cardio
Pre: 2x warm up
WOD:
AMRAP10
30 Plank Jacks
30 Mountain Climbers
30 Reverse Lunge
200 yard Medicine Ball Carry
AMRAP10
30 Seal Jacks
30 Jumping Jacks
30 MB Thrusters
200 yard Overhead Press Walk
