September 26 – October 1 Programming!!

Monday

Buy in – 2 Rounds

30 Plate Hops / 5 Zombie Squats / 5 Pause Front Squats / 5 1 1/4 Front Squat / 10 Cossack Squat w/ Thoracic Rotations

A) Back Squat – 5×3 @78%

B) Front Squat – 5×3 @83%

Metcon – 10 min AMRAP

10 Kettlebell Swings (53/35)

10 Box Jumps (24/20)

Tuesday

Buy in – EA Warm Up

Metcon –

Men – 21-15-9 cals

Women – 18-12-6 cals

Row/Ski + Bike

Rest 1:1 x3 rounds

Buy out – 3 sets

10 Dumbbell Flys
10 Skull Crushers
10 Wide Grip Barbell Bicep Curls

Wednesday

Buy in – 2 Rounds

200m Run / 10 Push Ups / 30 sec HS Hold / 10 Arch Hollows / 30 sec Hang / 20 Banded Pull Aparts

Skill Work

A) Toes To Bar Progressions

4×10 Progressively Bigger Beat Swing to TTB

4×10 Band+PVC Lying Lat Pull down

B) Hand Stand Push up Progression

4×10-15 Box HSPU (if easy add deficit)

4×3-5 Strict Lowers (kick back up each rep)

Metcon – for time

15 Squat Cleans (115/80)
25’ Handstand Walk
15 Chest to Bar Pull Ups
-at 4 minutes-
10 Squat Cleans (135/95)
25’ Handstand Walk
15 Chest to Bar Pull Ups
-at 8 minutes-
5 Squat Cleans (185/125)
25’ Handstand Walk
15 Chest to Bar Pull Ups
-at 12 minutes-
3 Squat Cleans (225/145)
25’ Handstand Walk
15 Chest to Bar Pull Ups

*scales

  • if legs are trashed add 5 reps and do Power Cleans
  • HS walk —> Reverse Bear Crawl
  • Chest to bar to chin over bar
  • scales for weights – under 50, under 65, under 75, under 80%s

Thursday

Buy in – 2 Rounds

15 cals / 5 Box Jumps / 5 empty bar Clean and Jerks and Snatch / 5 Wall Balls / 5 Burpees / 5 Devil Press

Partner Wod – Split as you see fit

TRUTH AND RECONCILIATION TRIBUTE WOD
215 CALORIES (erg of choice)
30 BOX JUMPS (24/20)
30 CLEAN AND JERKS (135/95)
30 BURPEES
30 WALL BALLS (20/14)
30 DEVILS PRESS (50/35)
30 WALL BALLS
30 BURPEES
30 BOX JUMPS
30 SNATCHES (135/95)

September 26, 2022

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