Sunday 9/19/21
WOD:
Rest Day!
Saturday 9/18/21
NO Saturday classes today but come in to cheer on your fellow gym friends as they take on the Stronger Together Fall Classic. Event begins at 9AM.
WOD AT HOME:
AMRAP 18:
80/55 Calorie Bike
60 Push-ups
40 Pull-ups
20 Box Jumps (24/20″)
– With a partner. Partners alternate work and rest.
Friday 9/17/21
Skill Work:
Pre-Workout: Power Clean 1RM
Build to a heavy single power clean
WOD:
AMRAP 10:
5 Power Cleans (205/145#)
10 Toes-to-Bar
Mission Fit:
AMRAP 12:
100m Run
:30 Plank hold
15 Sit-ups
Thursday 9/16/21
WOD:
AMRAP 20:
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups (50/35#)
Skill Work:
3 Sets:
15 DB Bent Over Rows / Arm
15 Seated Leg Raise Over DB
Mission Fit:
14 Minute AMRAP
30 Double unders
3 Pull-ups
6 Broad jumps
9 Air squats
Wednesday 9/15/21
WOD:
9 Sets For Load:
Deadlift
3-2-2-2-1-1-1-1-1
Skill Work:
Accumulate:
25 GHD Sit-ups
25 GHD Hip Extensions
25 Weighted Knee Raises
25 GHD Hip Extensions
Mission Fit:
3 Rounds for Time
15 Echo Bike Calories
10 Burpee Box Jump Overs
5 Wall Walks
