Week of Monday, September 9th 2024

Monday 9/9/24

Warmup - 3 rounds

10 good mornings

15 standing front leg raises

15 standing side leg raises

20 dead bugs

A1) Romanian Deadlifts - 4 x 8

A2) Chin-ups - 4 x 5

B) 3 rounds for time: 

25 Kb deadlift

15 Suppinated grip hanging knee raises

5 crawl outs

Tuesday 9/10/24

Warmup - 3 rounds

30 sec handstand hold

10 ring rows

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

A2) Shrugs - 5 x 8, increasing

B) 8 min AMRAP:

1 k row

Handstand pushups (AMRAP)

Wednesday 9/11/24 

Warmup - 3 rounds

10 Goblet squats

15 Deficit heel raises

20 Shoulder taps

25 Jumping jacks

30 Sec hip stretch

A1) Back squats 5 x 3, increasing

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

B) 3 rounds for AMRAP:

Min 1 : Box jumps

Min 2 : Burpees

C) Tricep burnout:

20 db skull crushers

20 db overhead pulls

20 db close grip press

As many dips as possible

Thursday 9/12/24

Warmup 

1. 3 rounds

10 pass throughs

10 good mornings

10 behind the neck passes

2.Bergener warmup

A) Work to a heavy snatch

B) “Isabel” 

For time:

30 Snatches (135/95)

Friday 9/13/24

Open gym - make up a WOD you missed

Saturday 9/14/24

Partner “Eva” : 5 rounds for time with a partner:

800 m run (400 m relay)

30 American KB Swings

30 Pull-ups