WODS 9/14/26
Monday 9/14
"WARMUP"
2:00 Row/Bike
Then:
Burgener Snatch Warmup
"STRENGTH"
In 20:00:
Build to Heavy Snatch (Squat or Power)
then:
3 x 1 @80%
*Rest 2:00 b/t sets
"CONDITIONING"
7:00 AMRAP
2-4-6-8-10...
KB Snatch (53/35#)
Push-Ups
"COOLDOWN"
3 Rounds:
1:00 Thread the Needle/side (hold @ bottom)
10 Downward Facing Dog to Cobra transitions
Tuesday 9/15
"WARMUP"
3:00 cardio (increase pace each min.)
Then:
2 Rounds:
16 (8/8) Barbell Front Rack Stretch
10 (5/5) Ankle Glides
10 EB Front Squats
"STRENGTH"
Every 2:30 x 6:
2 Front Squats (@75% Max)
"CONDITIONING"
For Time (Cap - 15:00)
30-20-10
Wall Balls (20/14#)
Box Jump-Overs (24/20")
STOH (95/65#)
V-Ups
Wednesday 9/16
"WARMUP"
3 Rounds:
8 Good Mornings
8 Pushups
8 Clean Pulls
4 Power Cleans (increase weight each rd.)
"CONDITIONING"
30:00 AMRAP
In Teams of 2:
1 Power Clean (155/105#)
5 Bar-Facing Burpees
5 Cal Bike
*Trade off with partner round-for-round
Thursday 9/17
"WARMUP"
8:00 AMRAP
6 Strict Press
20 Single-Unders
6 Push Press
12 Single-Leg V-Ups
6 Push Jerk
"STRENGTH"
EMOM x 15:
1) 1 Push Press (@75% max Push Press)
2) 1 Push Jerk (@ same weight)
3) 1 Split Jerk
"CONDITIONING"
4 Sets of 4:00 on, 1:00 off:
5 x 120' Shuttle Runs
12 T2B
40 Double-Unders
AMRAP Wall-Walks in remaining time
*Rest 1:00
(Score is total number of wall walks)
Friday 9/18
"WARMUP"
2 Rds:
12/10 Cal Bike
10 EB Deadlifts
8 Burpees
10 EB Front Squats
"STRENGTH"
In 20:00
5 Sets:
1 Clean Pull + 1 Hang Squat Clean + 1 Clean
(@ 70-80% of Max Clean)
*Rest 1:30-2:00 between sets
"CONDITIONING"
4 Sets AHAP (As Hard As Possible):
12 DB Thrusters (2 x 50/35#)
12 Cal Row
*Rest 2:00 between sets
"COOLDOWN"
3 Sets:
:30/side Pigeon pos.
12 Bird Dogs (hold :2 at top)
Saturday 9/19
"WARMUP"
In 8:00
400m Run
Then in remaining time, AMRAP:
10 Kip Swings
8 Front Squats
6 Burpees
8 Push Press
"CONDITIONING"
In Teams of 3
3 Rounds Each for Total Calories: (Cap - 40:00)
24 Bar-Facing Burpees
18 C2B Pull-Ups
12 Thrusters (115/75#)
AMRAP Cal Row
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