WODS 9/21/26

Monday 9/21

"WARMUP"

6:00 AMRAP

8 PVC Pass-Throughs

8 Air Squats

8 Kip Swings

8 Push-Ups

4 Pull-Ups

"STRENGTH/SKILL"

Min. 0:00-5:00

Max Unbroken Set of C2B Pull-Ups

Rest Remaining Time

Min. 5:00-12:00

EMOM

40% of Max UB Set

"CONDITIONING"

15:00 AMRAP:

250m Row

10 Ring Dips

6 x 120' Shuttle Runs

20 KB Goblet Squats (53/35#)

"ACCESSORY"

2 Sets:

:45 Chest-Facing Wall Handstand Hold

15 Hollow Rocks

15 Arch Rocks

10 V-Ups

10 Side Plank Reach-Throughs/side

Rest 1:00

Tuesday 9/22

"WARMUP"

2:00 Row

then:

2 Rounds:

10 Behind-the-Neck Press

10 Power Snatch

10 OHS

"STRENGTH"

In 15:00

5 Sets:

1 Power Snatch + 1 Hang Squat Snatch (@70-75%)

Rest 1:30-2:00 between sets

"CONDITIONING"

For Time:

21-15-9-15-21

Alt. DB Snatch (50/35#)

Cal Bike

"ACCESSORY"

2 Rounds for Quality:

60' SA OH Walking Lunge (R)

60' SA Farmer's Grip Walking Lunge (R)

60' SA OH Walking Lunge (L)

60' SA Farmer's Grip Walking Lunge (L)

Rest 1:30 between rounds

Wednesday 9/23

"WARMUP"

:20 on, :10 off x 15:

Hanging Knee Raises

Russian KB Swings

Med Ball Squats

"CONDITIONING"

In Teams of 2:

30:00 AMRAP

50 Synchro Sit-Ups

20 Synchro KB Swings (70/53#)

50 Wall Balls (20/14#) (Split)

2000m Bike (Split)

Thursday 9/24

"WARMUP"

6:00 AMRAP

10/8 Cal Bike

6 Good Mornings

6 Power Cleans

6 Front Squats

20 Single-Unders

"STRENGTH"

Every 2:30 x 6:

3 Front Squats @75%

"CONDITIONING"

12:00 AMRAP

5 Power Cleans (135/95#)

50 Double-Unders

5 Hang Power Cleans

25 Box Jumps (24/20")

"COOLDOWN"

For Quality:

PVC Lat Stretch (4 x :30 on, :30 off)

20 Spiderman Lunge w/ Thoracic Twist

Friday 9/25

"WARMUP"

2:00 Row

then:

1 Rd

10 PVC ATW

10 Front Rack Lunges

10 Strict Press

10 Burpees

"STRENGTH"

5 Sets:

2 Push Press + 2 Push Jerk @75-80% Max Push Press

Rest 1:30-2:00 between sets

"CONDITIONING"

20:00 Row for Max Distance

Every 2:00 including 0:00:

8 Jumping Lunges

8 Burpee-Over-Rower

Saturday 9/26

"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)

400m Run

18 C2B Pull-Ups

12 Thrusters (115/75#)

AMRAP Cal Bike