Friday 9/27 and Monday 9/30

Teach: 
Intensity

Benchmark WOD:

Find 1RM in:
A. Bench
B. Back Squat
C. Press

+

AMRAP Strict Pull-Ups

+

1k Row For Time

Monday 9/23 and Tuesday 9/24

Skill:
Front Squat
Thrusters


WOD:
A. Front Squat Tech 6-8 x4
B. Thrusters Tech w/bar 6-8x4
C. Strict Pull-ups 2-3 x4
D1. Sit-Ups 20 x5
D2. Back Extensions 15 x5
E. 10 min of run/bike/row

Thursday 9/19 and Friday 9/20

WOD:
A. Back Squat 6-8 x4

Then...
10 amrap at 75%
15 Burpees
1st Gate Run

Rest 5 min

10 amrap at 75%
1 min Row/Bike
1 min Plank

Tuesday 9/17 and Wednesday 9/18

Skill:
KB Swings (Russian and American)

WOD:
3 Rounds
FGB
1 min amrap at each station
Wall Ball
SDHP
Box Jump
Push Press (65/45)
Row or KB Swings

Friday 9/13 and Monday 9/16

Warm-Up:
400m Run at Z1
10 Push-Ups
15 Air Squats
20 Sit-Ups

WOD:
*Choose One (or do both if you are up for it)

A1. Bench 5-6 x4 rest 90 sec
A2. SA DB Rows 5-6 x4 rest 90 sec

B1. Dead Lift 5-6 x4
B2. 1st Gate Sprint rest 3 min

or...

For Time:
21 Knees to Elbow
400m Run
18 K2Es
400m Run
15 K2Es
400m Run
12 K2Es
400m Run
9 K2Es
400m Run

Wednesday 9/11 and Thursday 9/12

Skill:
Back Squat

WOD:
3 Rounds For Time of:
15 Box Jumps
30 Wall Ball
Rest 3 min between Rounds

3 Rounds For Time of:
15 Burpees
30 Walking Lunges
Rest 3 min between Rounds

Mon 9/9 & Tues 9/10

Warm-Up:

1st gate run at Z1

Inch Worms x5

Controlled Air Squats x10

WOD:

4 Rounds For Time

400m Run

3 rounds of 

5 Push Ups

10 Sit Ups

15 Squats

Thurs Sept 5th & Fri. Sept 6th

Teach:
Review Dead Lift

Warm Up:
400m at Z1
Wall Walks

WOD:
A. Bench 6-8 x5
B. Dead Lift 6-8 x4 (drop each rep)

Then...
EMOM for 12 min
15 Sit-Ups on even min
15 sec plank hold on odd min

Tues 9/3 & Wed 9/4

Teach:
Must start recording work-outs today!
Ask class what topic of next discussion should be?

Skill/Warm Up:
Ring Play

WOD:
A. Press 6-8 x4 rest 2-3 min

AMRAP in 10 min of:
10 HR Push Ups
10 Walking Lunges
10 Ring Rows
10 Squats