Programming: Week of Sep 5

Max and Coach Zach chilling out pre-WOD.

Monday – Labor Day WOD

9am Class Only

“Filthy Fifty”
For time:
50 Box Jumps (24″ / 20″)
50 Jumping pull-ups
50 KB Swing (1.5pd / 1pd)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45 / 35)
50 Back extensions
50 Wall balls
50 Burpees
50 Double unders


Tuesday

A.
Clean and Jerk:
– ramp to 2RM drop and reset

B.
3 Rounds for time:
21 Handstand Pushups
15 Deadlifts (225 / 155)
9 Box Jumps (30″ / 24″)


Wednesday

A.
Back Squat:
3RM
Then immediately drop down to 65% and attempt a 20 rep set

B.
4 Minute timecamp:
400m Run then AMRAP for remainder of round:
15 Push Press (95 / 65)
30 Double Unders
– rest 2 minutes and repeat for 3 total rounds
– no jerks


Thursday

A.
For Time:
15 Squat Clean (155 / 105)
30 Toes to Bar
30 Box Jumps (24″ / 20″)
15 Muscle Ups
30 Burpees
30 KB Swing (1.5pd / 1pd)
15 Thrusters (135 / 95)

B.
Complete:
200m 1 Handed Farmer’s Carry holding 25lb plate
– 100m left hand, 100m right hand (grip work)
50 Banded KB Swings – AHAP


Friday

A.
7 Rounds for time:
7 Power Snatch (135 / 95)
7 CTB Pullups
7 Bar Facing Burpees

B.
4 Rounds:
Row for Cals (20 / 15)
20 GHD Situps
10 Floor Press
– be at or close to failure at 10 reps


Saturday

“Team Triple 3s”
Teams of 3 for time:
Row 3k
300 Double Unders
Run 3 Miles
– split up row and DU as desired
– run must be completed in 400m increments (each member running 4x400m)


  • by Coach Jay
  • posted at 1:22 pm
  • September 4, 2016

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