WODS 9/16/24

Monday 9/16

"STRENGTH"

In 15 Minutes
Establish Heavy For the Day
Min 0-5: Power Clean
Min 5-10: Overhead Squat
Min 10-15:Thruster

"CONDITIONING"

For Time / Cap 18 Mins
10 Overhead Squats (135/105)
20 Box Jump Overs (24/20)
10 Thrusters (135/105)
20 Toes To Bar
10 Burpee Bar Muscle Ups
20 Toes To Bar
10 Thrusters (135/105)
20 Box Jump Overs (24/20)
10 Overhead Squats (135/105)

Performance:
10 Overhead Squats (115/75)
20 Box Jump Overs (24/20)
10 Thrusters (115/75)
20 Toes To Bar
10 Burpee Chest To Bar Pull Ups
20 Toes To Bar
10 Thrusters (115/75)
20 Box Jump Overs (24/20)
10 Overhead Squats (115/75)

Fitness
10 Overhead Squats (75/45)
20 Box Jump Overs/Step Over  (20/16)
10 Thrusters (75/45)
20 Hanging Knee Raises
10 Burpee + Jumping PullUp/Ring Row 
20 Hanging Knee Raises
10 Thrusters (75/45)
20 Box Jump Overs/Step Over  (20/16)
10 Overhead Squats (75/45)

Tuesday 9/17

"CONDITIONING"

On 33 Min Running Clock:
Part 1 (Min 0-9)
5 Rounds for TOTAL CALS
1min Calorie Bike
1min Rest

Rest 4 Mins Between Parts (Min 9-13)

Part 2 (4mins) (Min 13-17)
8 Rounds 20Sec Work / 10sec Rest
Alternating Movemens Betwen
Push Press (115/75)
Ab Mat Situps

Performance: 95/65
Fitness: 75/45

Rest 4 Mins Between Parts (Min17-21)

Part 3 (4mins) (Min21-25)
8 Rounds 20Sec Work / 10sec Rest
Alternating Movemens Betwen
Double Unders
Handstand Pushups

Performance: Double Unders / Box Pike Push Up
Fitness: Single Unders / Seated Dumbbell Press

Rest 4 Mins Between Parts (Min25-29)

Part 4 (4mins) (Min29-33)
8 Rounds 20Sec Work / 10sec Rest
Alternatining Pistols
Ring Dips

Performance:Single Leg "Step Up" Style Pistol/ Feet Elevated Box Dip
Fitness: Single Leg Squat To Box / Feet Supported Box Dip

Wednesday 9/18

"STRENGTH"

Every 4 minutes on the minute for 3 Rounds
2 Front  Squat @ 80-85%

"CONDITIONING"

Teams of 2 - Split All reps
AMRAP 21 Mins
30 Cal Row
20 Burpee Over Rower
10 Snatches 135/105

Performance: (105/75)
Fitness: Hang Snatch (75/45)

Thursday 9/19

"STRENGTH"

Benchmark Workout "LINDA"
For Time
10-9-8-7-6-5-4-3-2-1
Deadlift @ 1.5x Bodyweight
Bench Press @ 1x Bodyweight
Power Clean @ .75x Bodyweight

Performance: 10-9-8-7-6-5-4-3-2-1
Deadlift @ 1x Bodyweight
Bench Press @ .75x Bodyweight
Power Clean @ .5x Bodyweight

Fitness: 10-8-6-4-2
Deadlift @ .75 Bodyweight / Pick Load
Bench Press @ .5x Bodyweight / Pick Load
Hang Power Clean @ .25x Bodyweight / Pick Load

Friday 9/20

"CONDITIONING"

3 Rounds For Time
3k Bike
1k Row
120ft Double Front Rack Carry (53/35)

Performance: 
120ft Double Front Rack Carry (44/25)

Fitness:
3 Rounds For Time
2k  Bike
600m Row
120ft Double Front Rack Carry (25/15)

Saturday 9/21

"CONDITIONING"

Teams of 2  Split Reps / Run As Noted-
For Time:
100 Overhead Plate Lunges (45/25)
75 Burpees to Plate
1 Min Bar Hang (EACH Person)
800m Plate Carry Run As:
(400m Partner 1 Carry Partner 2 Run / 400m Partner 1 Run Partner 2 Carry)
1 Min Bar Hang (EACH Person)
75 Burpees to Plate
100 Overhead Plate Lunges (45/25)

Performance:
Weight (35/15) All Reps Same

Fitness:
50  Overhead Lunges (25/10)
30 Burpee To Plate
1 Min Bar Hang (Team)
(200m Partner 1 Carry Partner 2 Run / 200m Partner 1 Run Partner 2 Carry)
1 Min Bar Hang (Team)
30 Burpee To Plate
50  Overhead Lunges (25/10)