Week of Monday, September 2nd 2024

Monday 9/2/24

Warmup - 

1. 2 rounds

10 pvc pass throughs

10 good mornings

10 behind the neck presses

10 overhead squats

2. Burgener warmups from hips (3x), above knee (2x), and mid shin (1 x) with pvc, then repeat with barbell: The Burgener Warm-Up

1. Dip & drive

2. Add shrug

3. Add high pull

4. Muscle Snatch

5. Power Snatch

A) Up to 10 rounds:

1 power snatch + 1 hang power snatch

B) For time: 21-15-9

Snatches (65/45) 

Toes to bars

Tuesday 9/3/24

Warmup - 3 rounds

5 crawl outs w/ push-up

10 ring rows

15 band pull aparts

A1) Strict Press - 5 x 2, increasing (off racks or from ground)

A2) Barbell bent over rows - 4 x 8, increasing

B) 3 rounds for time:

15 Push Press

15 cal row

Wednesday 9/4/24 

Warmup - 3 rounds

10 Goblet squats

15 Deficit heel raises

20 Shoulder taps

25 Jumping jacks

A1) Back squats 5 x 4, increasing

A2) Weighted push-ups - 5 x 6 (plates on backs)

B) For time:

1 mile run

C) Tricep burnout:

20 db skull crushers

20 db overhead pulls

20 db close grip press

As many dips as possible

Thursday 9/5/24

Warmup 

1. 3 rounds

30 single under

10 kb deadlifts

10 kipping swings

 2. 3-5 reps of each movement

1. “The Filthy Fifty” 

Complete for  time:

50 Box Jumps (24/20)

50 American KB Swings (24/16)

50 Jumping Pull ups

50 Walking Lunges

50 Knees to elbows

50 Push presses (45/33)

50 Back extensions (supermans or good mornings)

50 Wall balls (20/14)

50 Burpees

50 Double unders 

Friday 9/6/24

Open gym - make up a WOD you missed

Saturday 9/7/24

For time with a partner, alternating sets:

6 x 200 m sprints

6 x 10 clean and jerks (135/95)

6 x 10 pullups

6 x 10 burpees over the bar