WORKOUTS

Saturday, September 24th, 2022

Partner Workout21-15-9Calorie RowStrict Press 95/65 -into- 21-15-9Calorie RowFront Squats (95/65) -into- 21-15-9Calorie RowPush Press (95/65) * Target time each set: 6-8 minutes* Time cap each set: 10 minutes

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Thursday, September 22nd, 2022

WOD 5 sets:3:00 AMRAP15 Med Ball Sit Ups (20/14)12 Box Jumps (24/20)Max Sandbag Cleans (140/90)-rest 3:00 between sets- * Target number of reps each set: 15-20 total reps

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Wednesday, September 21st, 2022

SWOD EMOM 101 Squat Clean + Push Jerk* Start at 65% and Build* No higher than 90% WOD 50 Wall Balls (20/14)200ft Front Rack Dumbbell Lunge Walk (50s/35s)50 Wall Balls * Target time: 10-12 minutes* Time cap: 16 minutes

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Tuesday, September 20th, 2022

WOD 3:00 AMRAP8/6 Calorie Bike20 Double Unders2 Wall Walks -rest 2:00- 6:00 AMRAP16/13 Calorie Bike40 Double Unders4 Wall Walks -rest 2:00- 9:00 AMRAP20/16 Calorie Bike60 Double Unders6 Wall Walks * Target number of Rounds each set: 2-3 rounds* Score is total rounds + reps across

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Monday, September 19th, 2022

SWOD EMOM 101 Squat Snatch* Start at 65% and Build* No higher than 90% WOD 250/200m Row25 Power Snatches (75/55)250/200m Row25 Power Snatches250/200m Row25 Power Snatches250/200m Row * Target time: 9-11 minutes* Time cap: 14 minutes

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Saturday, September 17th, 2022

WOD Partner workout30/24 Calorie Assault Bike (split)40 Power Cleans (185/125)30/24 Calorie Assault Bike (split)40 Power Snatches (135/95)30/24 Calorie Assault Bike (split)20 Cleans (225/145)30/24 Calorie Assault Bike (split)20 Snatches (165/115)30/24 Calorie Assault Bike (split) * Target time: 20-23 minutes* Time cap: 30 minutes

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