Friday 09/25
Strength Day
Part 1 - Alt OTM x 12 mins
2 Front Squats
4 Back Squats
@ 65-70% of 1 RN FSQ
Part 2 - OTM x 10 mins
1 Clean
Begin ~ 70% and build
Thursday 09/24
Body Amor - 4 RNFT
:30 Double KB Front Rack Hold
15 Banded good mornings
50ft handstand walk (:30 practice, wall hold, or bear crawl)
15 Hollow tucks
WOD - 10 min AMRAP
12 KB Swings (53/36)
10 KB Goblet Rev Lunges
8 T2B
Rest 2:00
4 min AMRAP
Max Wallwalks
Wednesday 09/23
Strength - Every 2:00 × 6 Sets
5-5-3-3-2-2 Bench Press
Build based off feel
WOD - 3 RFT
30/24 Cal Row
20 Wallballs (20/14)
5 Bar MU
Tuesday 09/22
Strength - Every 90s x 7 Sets
1 Power Clean + 1 Hang Power Clean
Build based off feel
WOD - 6 RFT
200m Run
15 Sit ups
12 Box Jumps (24/20)
9 Power Cleans (115/85)
Monday 09/21
Strength - Every 2:00 × 5 Sets
5 Strict Press
@ 65-70% of 1RM
WOD - 5RFT
40 DU
12 Burpees
2 Rope Climbs