Monday September 12, 2022

Warmup

1:30 Bike/Row

3 Air Squats + Broad Jump x 3-5, Then…

2 Rounds:

10/Arm SA Kneeling OH Press

10 Scapular Pushups

5 Inchworms

Mobility

10 Squat to Stands

:20 Samson Stretch

:30 Downward Dog

10 Shin Switches

Skill/Strength

Back Squat

2-4x5 at 95% of 5 rep max

1xAMRAP at 95%

Two to four sets of five, followed by one AMRAP set.  At these percentages, most people should finish with 3-4 sets total. 

This is the last week in the lifting cycle.  We will retest 5 rep maxes next week. 

WOD

25/20 cal row or bike

1 round:

35 wallballs

25 pushups

25/20 cals

2 rounds:

20 wallballs

15 pushups

25/20 cals

F:  reduce reps of all movements; box pushups

P1:  as written

P2:  30 wallballs/20 pushups (round 1), 15 wallballs/10 pushups (rounds 2-3)

C:  15 handstand pushups (round 1), 10 handstand pushups (rounds 2-3); heavy wallball; bike cals

C+:  strict handstand pushups