MONDAY Sept 21
Warm Up
3 Rounds
200m Run
10 Push Ups or 1 Rope Climb
Joint Prep
3 Rounds w/light bar
10 Bent Rows
10 Front Squats
10 Good Mornings
S/T
Smolov Week 6
4 Sets of 9 Reps at 70% +15-30lbs
WOD
12 Min AMRAP
400m Run
ME Toes To Bar
(You must start a new run when you fall off the bar)
L1- Hanging Knee Raise
L2- V- Ups– When feet OR hands touch the ground start run over
Rx- Above
Comp- All rounds must have at least 10TTB Unbroken…if you fall off before 10 start over at 1. Once you get 10 or more then you get to start your next round.
TUESDAY Sept 22
Warm Up
Down and backs
Samson Stretch
Toy Solders
Lateral Lunges
Butt Kickers
Joint Prep
3 Rounds w/light bar
10 Strict Press
10 Back Squat
10 Good Mornings
S/T
Push Press with a 2 sec Pause Over Head: 5 x 5 Adding. (15 mins)
Between Sets: 5 Strict Pull Ups (scale accordingly)
WOD
1,2,3,4,5,6,7,8,9,10
Deadlifts (135,95)
Ring Dips
L1- 45,35 (just below the knees), Foot assisted, or box dips, or floor push ups
L2- 95,65, Banded Dips or No assit Box Dips or Ring Push Ups
Rx- Above
Comp- 185, 135
WEDNESDAY Sept 23
Warm Up
3 Rounds
200m Run
100 Single Unders
Joint Prep
3 Rounds
10 Ring Rows
10 Arc Pause Slides
10 Wall Facing Squats
S/T
Smolov Week 6 Day 2
5Sets of 7 reps at 75% +15-30lbs
WOD
3 Rounds
20 Toes To Bar
15 Push Press (115,75)
10 Pull Ups
5 Hang Power Snatch (115,75)
L1- Hanging Knee Raise, 45,35 Ring Rows
L2- V-Ups (hands and feet stay off the ground), 85,55 , Ring Rows(hard ones)
Rx- Above
Comp- 135,95, C2B
THURSDAY Sept 24
Warm Up
400m Run
1 Min Plank
1 Min Wall Sit
Joint Prep
Burgener Snatch Warm Up
S/T
1 Power Snatch + 2 OH Squats Increasing weights up to a heavy single for the complex
10Min AMRAP
50 Double Unders
25 Wall Balls (20,14)
50 Double Unders
25 Wall Balls (20,14)
50 Double Unders
25 Wall balls (20,14)
50 Double Unders
ME Wall Balls till 10min is up
L1- Single Unders, (10,6)
L2- 150 Single Unders or if you are close 15 Double Unders (14,10)
Rx- Above
Comp- increasing weight wall balls Rd 1- (14,10) , Rd 2 (16,12) Rd 3 (20,14) Rd 4 (30,20)
FRIDAY Sept 25th
Warm Up
Med Ball Pizza Tag
Joint Prep
3 Rounds
10 Samson Stretches
10 PVC OH Squats
10 Ring Rows
WOD- 25 Min Cap
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps (53,35)
95 pound Power clean, 15 reps (95,65)
15 Box jumps, 24″, 20″ box
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
L1- (18,10KB), (45,35barbell), Plate jumps or step ups
L2- (35,26KB), (75,45), (20,16)
Rx- above
Comp- Above
SATURDAY Sept 26th
Warm Up
Partner Med Ball Tosses
20 Chest Passes
20 Overhead Passes
20 Left Side Passes
20 Right Side Passes
20 “Granny” Passes
Joint Prep
Group Circle
WOD
30 Min AMRAP
50 Russian KB Swings (53,35)
40 Double Unders
30 Sit Ups
20 Push Ups
10 Jumping Lunges
L1- (18,10), Single Unders
L2- (35,26) 20 Double Unders or 120 Single unders
Rx- Above
Comp- (70,53), Unbroken Du’s, V-Ups, Ring Push Ups