Saturday 28th September

WARMUP
2 rounds:
400m Run
10m Walking Lunge
10 Pushups
10m SumoSide Walk

WOD
2 rounds For time:
20 Front Squats, 205/145 lbs
30 Box Jumps, 30/24 in
40 Kettlebell Swings, 53/35 lbs
50 Wall Balls, 20/14 lbs

HERO WOD
DONNY
21,15,9,9,15,21
Deadlift 102.5/70kg
Burpees

Friday 27th September

WARMUP
Coaches Choice
10min circuit

WOD
The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Thursday 26th September

WARMUP
200m Run
then 2 rounds:
10m Bear Crawl
10m Crab Walk
10 Shoulder Pushups
10 Push Press

Burgener Warmup

WOD
Shoulder Press 3-3-3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Tuesday 24th September

WARMUP
200 Singles
20 Jumping Pullups
20 Deadlifts
20 Pushups
20 Squats
20m Crab Walk
20m Walking Lunges

WOD
Amanda
9-7-5 reps, for time of:
Muscle Up
Squat Snatch, 135/95 lbs

Monday 23rd September

WARMUP
2 rounds:
200m Run
20 MB Clean
10 MB Push Press

WOD
Gwen
Clean & Jerk 15-12-9

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Saturday 21st September

WARMUP
200m Run
6min AMRAP
10 Star Jumps
10 Squats
10 Pushups
10 Tuck Jumps
10 SDHP

WOD
For time:
50 Double Unders
50 Burpees
50 Wall Balls, 20/14 lbs
50 Back Extensions
50 Push Press, 45/35 lbs
50 Knees To Elbows
50 Walking Lunges
50 Kettlebell Swings, 35/26 lbs
50 Pull Up (Jumping)s
50 Box Jumps, 24/20 in

HERO WOD
‘The Don’
For time:
66 Deadlifts, 110 lbs
66 Box Jumps, 24 in
66 Kettlebell Swings, 53 lbs
66 Knees To Elbows
66 Sit-up (standard)s
66 Pull-ups
66 Thrusters, 55 lbs
66 Wall Balls, 20 lbs
66 Burpees
66 Double Unders

Friday 20th September

WARMUP
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC
Sit-up
Pull-up
Dip

WOD
Buy-in 600m Run

Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest 90secs between sets

then 600m Run

Thursday 19th September

WARMUP
10 Push Press
12 Lunges
14 Pushups
16 Wall Balls
14 Pushups
12 Lunges
10 Push Press

WOD
For time:
15 Thrusters, 60/40kg
Run, 200 m
20 Thrusters, 40/30kg
Run, 400 m
30 Thrusters, 30/20kg
Run, 800 m