WODS 9/1/25

Monday 9/1

Bring a Buddy Day

“CONDITIONING”

Teams of 2.  Trade Reps as Needed.

AMRAP 25 minutes:

60 Calorie Row

60 Wall Balls (20/14)

60 Kettlebell Swings (53/35)

60 Abmat Sit-ups

Tuesday 9/2

“CONDITIONING”

4 Sets: 

AMRAP 2 minutes:

15 No Push-Up Burpee Box Jumps (24/20)

Max Effort Alt. DB Snatch (50/35)

REST 2:00

REST 5:00

4 Sets:

1:00 Max Bench Press (155/95)

:30 REST

1:00 Max Calorie Bike

:30 REST

Wednesday 9/3

“CONDITIONING”

5 Sets:

4 Shuttle Runs (d/b = 1)

120 ft. Dbl. Farmer’s Carry (53/35)

50 Double Unders

120ft. Dbl. Farmer’s Carry

4 Shuttle Runs

REST 2:00

Thursday 9/4

“STRENGTH”

In 15 minutes, build to a heavy 3-rep:

Back Squat

“CONDITIONING”

3 Rounds:

AMRAP 3 minutes:

4 Front Squats (95/65)

6 Push Press (95/65)

8 Toes to Bar

REST 1:30 between rounds

Friday 9/5

“STRENGTH”

In 15 minutes, build to a heavy complex of:

1 Power Clean

1 Hang Clean

1 Jerk

“CONDITIONING”

For Time:

20-15-10-5

Power Cleans (135/95)

Pull-ups

Saturday 9/6

“CONDITIONING”

Teams of 2.  Alternate 200m Runs.  Split Reps as Needed.

Minutes 0-4

2 x 200m Run

20 Walking Lunge Steps

20 Barbell Snatch (95/65)

Minutes 4-12

4 x 200m Run

30 Walking Lunge Steps

30 Thrusters (95/65)

Minutes 12-24

6 x 200m Run

40 Walking Lunge Steps

40 Push Press (95/65)

Minutes 24-50

8 x 200m Run

50 Walking Lunge Steps

50 Deadlifts (95/65)