September 30 - October 5

Monday

Strength / Skill :Back squat Waves & Kipping Handstand Push Ups
Every 4 minutes for 16 minutes ( 4 sets )
Set 1 : 3 reps
Set 2 : 5 reps
Set 3 : 3 reps
Set 4 : 5 reps
Superset each with a sub-maximal set of Kipping HSPU.

WOD : 10min AMRAP
15 Hang Power Cleans
30 Double Unders
15 Push Press
60 Double Unders
Weight @ 50 / 35

Tuesday

Strength / Skill : Squat Snatches & Toes to Bar
Every 4 minutes for 16 minutes ( 4 Sets )
Set 1 : 4 reps
Set 2 : 3 reps
Set 3 : 2 reps
Set 1 : 1 rep
Superset each set with a submaximal set of Toes to Bar

WOD : 12 Minute Cap
75 Wall-Balls
50 Calorie Row
25 KBS
Max Burpee Chest to Bar Pull Ups in the remaining time
Weight @ 32 / 24

Wednesday

Strength / Skill : Clean and Jerk Complex
In a 15 minute window build to a heavy barbell complex consisting of :
Power Clean + Hang Clean + Push Jerk + Front Squat + Push Jerk

WOD : For Time
21 - 18 - 15 - 12 - 9 - 6 - 3
Dumbbell Hang Snatch
Box Jumps
Weight @ 22.5 / 15

Thursday

Active Recovery / Aerobic Session
40 minute EMOM " Mikko Triangle "
Minute 1 : Bike for Calories
Minute 2 : Row for Calories
Minute 3 : Ski for Calories
Minute 4 : Rest
Aiming to hold consistent calories within each apparatus

Friday

Strength / Skill : Front Squat & Chest to Bar Pull Ups
Every 4 minutes for 16 minutes ( 4 Sets )
Set 1 : 3 reps
Set 2 : 5 reps
Set 3 : 3 reps
Set 1 : 5 rep
Superset each set with a submaximal set of Chest to Bar Pull Ups

WOD : Partner WOD
3 Rounds For Time
20 Push Jerks
30 Air Squats
20 Barbell Thrusters
40 Synchro Burpees
Weight @ 50 / 35

Saturday

Community Throwdown