314 Week of 9/10
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Monday TuesdayWednesdayThursday FridaySaturday
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9/109/119/129/139/149/15
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WarmupWarmupWarmupWarmupWarmupWarmup
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250m RowMatt Chan Warmup400m Run500m RowSpealler WarmupSpealler Warmup
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10 Active Spidermans8/8 Spiderman Lunges3 RoundsBow/Bend3 Rounds Cindy
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30s Squat Hold10/10 Lateral Lunges5 PullupsTrunk TwistsWOD
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250m RowInchworm + Pushups (5-4-3-2-1)10 PushupsLeg SwingsStrengthManion
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10 Lunges10/10 Windmills15 Air SquatsHip CirclesBack Squat7 Rounds
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10 Air Squats10/10 Arm Circles (Forwards/Backwards)Glute Bridges5x5 @ 70%400m Run
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250m Row10/10 Arm PretzelsStrengthCat/CowPause Back Squat
29 Back Squats 135/95
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10 Lunges
10/10 Shoulder Rolls (Forwards/Backwards)
5 RoundsChild to Cobra5x8 @ 50%
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10 Jumping Air Squats10/10 Wrist CirclesNot for TimeT-Glutes/T-HipsVariation
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200m RunGood MorningsPartner WOD10 Rounds
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StrengthWOD3 Thrusters20 Minute AMRAP200m Run
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Back Squat9/11 Tribute 3 Front SquatsStrength50 Cal Row10 WB
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12 Minute EMOM2001 meter Run3 Push PressDeadlift
40 Axle Bar Deadlifts 165/105
10 KBS 53/35
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Even: 10 Back Squats @ 50%11 Box Jumps (30/24 in)- Increase load as able5x3 @ 80%30 Burpees9 Goblet Squats
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Odd: 30 Double Unders11 Thrusters (125/85 lb)20 Pullups
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11 Chest-to-Bar Pull-UpsWODWOD
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WOD11 Power Cleans (170/115 lb)
42-30-18 1-Arm KB Snatch 53/35
5 Rounds
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21-15-911 Handstand Push-Ups21-15-9 OHS 95/65
6 Bear Complex 135/95
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Power Snatch 95/6511 Kettlebell Swings (2/1.5 pood)
Run Full 200 Before Each Round
12 Box Jumps
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T2B11 Toes-to-Bar
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Then, 11 Deadlifts (170/115 lb)
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9-15-2111 Push Jerks (110/75 lb)
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C&J 115/852001 meter Row
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Situps- One group start with run other with row
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