WODS 9/22/25
Monday 9/22
"STRENGTH"
Every 3:00 x 5 Sets:
Shoulder Press
1 x 3 @ 60%
1 x 3 @ 68%
2 x 8 @ 73%
1 x 8+ @ 73%
"CONDITIONING"
3 Rounds
AMRAP 4 minutes:
60 Double/Single Unders
12 Alternating Dumbbell Snatch
5 Handstand Push-ups
REST 2:00
Tuesday 9/23
"STRENGTH"
Every 3:00 x 5 Sets:
Back Squat
1 x 3 @ 60%
1 x 3 @ 68%
2 x 8 @ 73%
1 x 8+ @ 73%
"CONDITIONING"
AMRAP 12 minutes:
5 Squat Cleans (135/95)
15 Toes to Bar
4 Shuttle Run 120 ft (D+B = 1)
"FINISHER"
50 Alternating Supermans
Wednesday 9/24
"CONDITIONING"
Teams of 2. Alternating Movements
AMRAP 28 Minutes
25/18 Cal Row
20 Abmat Sit-ups
2x 120 Ft Double Farmer Carry (53/35)
"FINISHER"
50 Alternating V-Ups
50 Alternating Dead Bugs
Thursday 9/25
"STRENGTH"
Every 3:00 x 5 Sets:
Bench Press
1 x 3 @ 60%
1 x 3 @ 68%
2 x 8 @ 73%
1 x 8+ @ 73%
"CONDITIONING"
3 Rounds for Time:
20 Lateral Burpees Over Barbell
20 Hang Clean and Overhead (95/65)
1000m Bike
Friday 9/26
"STRENGTH"
Deadlift
1 x 3 @ 60%
1 x 3 @ 68%
2 x 8 @ 73%
1 x 8+ @ 73%
"CONDITIONING"
4 Rounds
40 Seconds Work / 20 Seconds Rest
Push Ups
Single Arm DB Box Step Ups (20/16")
Kettlebell Swings
Air Squats
REST
Saturday 9/27
"CONDITIONING"
Teams of 2. Trade Reps as Needed.
2 Rounds for Time:
1200m Row
30 Ground to Overhead (95/65)
30 Plate Walking Lunge Steps (45/25)
1500m Bike
30 Wallballs (20/14) (10/9')
30 Pullups
4x200m Relay Run
HYBRID STRENGTH
A) Drop Snatch
3@50%
5 sets 2 @ 60-80%
B) Hang Clean & Jerk
3@50%
2 sets 2 @ 60-70%
5 sets of 1 up to 90%
C) Pause Front Squat
4 sets 3 up to 70%
D) 50 GHD Sit-ups for quality
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