Friday 09/12

Strength Day

Part 1 - Every 2:00

• 8 x 4 Back Squat

• @ 75% or 5-10lbs heavier than last week

Part 2 - OTM x 12 : Cleans

• Sets 1-6 = 2 Reps

• Sets 7-12 = 1 Rep

• Build based off feel

Thursday 09/11

"Now, we have inscribed a new memory alongside those others. It's a memory of tragedy and shock, of loss and mourning. But not only of loss and mourning. It's also a memory of bravery and self-sacrifice, and the love that lays down its life for a friend —even a friend whose name it never knew." - George W. Bush

WOD - "9/11" For Time

• 2001m Row

• 110 DB Box Step Ups (20"(50/35) - to represent the flights of stairs the firefighters climbed

Post WOD - 5RDS

KB HOLDS

• :20 Farmers Carry Hold

• :20 Front Rack Hold

• :20 Overhead Hold

• 1:00 Rest

Wednesday 09/10

Strength - Every 2:00 x 5 Sets

• 3 Deadlifts

• Begin ~ 65% and build based off feel

• Tap & Go

WOD - 12 min AMRAP

• 6 T2B

• 9 Box Jump Overs (24/20)

• 12 Alt. DB Snatch (50/35)

• 100m Run

Tuesday 09/09

Midline - 2 Sets 1:00 on + :30 rest between each movement

• V-ups (mod to hollow tucks or sit ups)

• Plate Russian twists

• DB Side bends (switch sides every 10 reps)

WOD - 2 Rounds for total reps

• 3:00 Row/Ski/Bike

• 2:00 Wallballs (20/14)

• 1:00 DU

Monday 09/08

Strength - OTM x 10

• Sets 1-5 = 2 Hang Power Cleans

• Sets 6-10 = 1 Hang Power Clean

• Goal: build heavier than your last round of the workout

WOD - 4 RFT

• 4-3-2-1 Wallwalks

• 20-15-10-5 Hang Power Clean

• 800-600-400-200m Run

• 20-15-10-5 Push Jerk

Weight (115/85) (135/95) (155/105) (185/125)