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