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TUESDAY 1st September
Strength:
Floor press
5mins to find a heavy triple
10mins – 3 reps on the minute (submax)

Conditioning:
13min amrap
30 double unders
20 burpees
10 kb swings

WEDNESDAY 2nd September
Strength:
overhead squat/front squat/back squat
20mins – 4×5 on each (sub max)

Conditioning:
15mins – on the minute skills
toes to bar
row
handstand push up

THURSDAY 3rd September
Strength:
Strict press
5mins to find a heavy triple
10mins – 3 reps on the minute

Skills:
strict pull ups/kipping pull ups

Conditioning:
6min cap:
jumping muscle up                  2,4,6,8,10
S.T.O (40/25)(35/20)(30/15) 4,8,12,16,20

FRIDAY 4th September
Strength:
Snatch
20mins – 2rep max

Conditioning:
16min – ladder by 4’s
clean (50/30)(40/25)(30/20)
box jump
pull up

SATURDAY 5th September
Mystery Saturday

SUNDAY 6th September
Rest Day

This weeks WODS everyone, enjoy 🙂

MONDAY 7th September
Strength:
Pause back squat (3sec)
20 min – 3rep max

Conditioning:
“THE CAMAL”

TUESDAY 8th September
OPT-1: Strength:
Turkish get up
15mins – max out
OR
OPT-2: Conditioning:
15mins – cardio intervals

Conditioning:
5min run test
Then…
Metcon – 12mins amrap
8 TGU partials
12 inverted bar rows
16 walking lunges (weight vest “suggested”)

WEDNESDAY 9th September
Strength:
Power snatch
Power clean
Deadlift >>>>>>> 4×3 of each, going on the minute (sub max)

Midline:
Plank holds

Conditioning: for time
Deadlift (60/40)(50/30)(40/25)
Toes to bar 20,15,10,5 of each

THURSDAY 10th September
Strength:
Strict pull up 5×5
Strict hspu 5×5

Conditioning:
Metcon – partner up, 20min amrap, alternate movements.
12 push ups
7 front squats (45/25)(35/20)(30/15)
3 grounded/short rope climbs

FRIDAY 11th September
Strength/conditioning:
Hang squat cleans (submax)/bar facing burpees
15mins – 3reps of each (both) on the minute

Skill: double under
15min – practice

Conditioning:
metcon – 6min cap
3rounds for time
200m run
15 kb swings

SATURDAY 12th September
Mystery Saturday

SUNDAY 13th September
Rest Day

MONDAY 14TH September

Strength:
Sumo deadlift
20mins – 5 rep max

Midline:
Side planks

Conditioning:
metcon – 7min amrap
7 thrusters (60/35)(45/25)(30/20)
13 box jump/step overs (small box)

TUESDAY 15th September
Strength:
Bench
20mins – 5,5,5,5,3,3,3,3,1,1,1,1 (sub max)

Conditioning:
metcon – 15min amrap
5 snatches (40/25)(35/20)(30/15)
8 burpee-pull ups

WEDNESDAY 16th September
Strength:
Back squat
5mins – warm up to heavy double
10mins – 2 reps on the minute (sub max)

Grip:
plate farmer’s walks

Conditioning:
metcon – 13min amrap
5 toes to bar
10 overhead lunges (20/10)(15/5)(10/x)
15 double unders

THURSDAY 17th September
ENDURANCE:
45MIN cap – individual or partner
600m run
50 pull ups
75 push ups
100 air squats
1km run
60 kb swings
50 wallballs
40 box jumps
600m run

FRIDAY 18th September
Strength:
Clean and Jerk
20mins – 3,3,3,3,2,2,2,2,1,1,1,1

Conditioning: (do both metcons)
metcon 1 – 4min cap
350m row
bear crawl up and back
metcon 2 – 4min cap
20 hspu
25 hang power clean (45/25)(35/20)(30/15)
30 ab matt sit ups

SATURDAY 19th September
Mystery Saturday

SUNDAY 20th September
Rest Day

MONDAY 21st September
Strength:
Front squat
16min – 3 rep max
Backsquat
4min – amrap reps at final weight of front squat
Lunge thruster
7min – 4×10 at a moderate weight

Conditioning:
Metcon – 10min cap
Pull ups 10-1
Push ups 10-1

TUESDAY 22nd September
Strength:
Push press
5mins – warm up to heavy triple
10mins – 3 reps on the minute (submax)

Conditioning:
Metcon – for time – partner up
5x300m row
5×8 power clean (60/40)(50/30)(40/25)
5×12 wallballs
(numbers are per person)

WEDNESDAY 23rd September
Strength/gymnastics:
Deadlift/wallcrawl
10mins – 2 deadlifts at moderate weight/1 wallcrawl both on the minute

Midline:
Rolling plank work

Conditioning:
Metcon – 15min total
1min toes to bar
1min S.T.O (20/15)
1min shuttle run

THURSDAY 24th September
Strength:
Overhead carry
15mins – max out
Strict pull ups
6mins – 5×5

Conditioning:
Metcon – amrap 12mins
1 rope climb (3 grounded rope)
10 burpees
15 kb sdhp (24/16)(20/12)(16/10)

FRIDAY 25th September
Strength:
Snatch (complex)
20mins – max

Conditioning:
Metcon – 15min amrap
4 hspu
8 box jumps
16 kb swings
32 double unders

SATURDAY 26th September
Mystery Saturday

SUNDAY 27th September
Rest Day

MONDAY 28th September
Strength:
Squat clean
5min – warm up to heavy double (sub max)
15min – 2 reps on the minute

Conditioning:
Metcon – 13min ladder
Squat clean (60/40)(50/30)(40/25)
(box jumping) Muscle up 1,2,3,4…etc

TUESDAY 29th September
 Strength:
Push jerk
7min – 1 rep max
Split jerk
7min – 1 rep max

Conditioning:
Metcon – 20min amrap
30 pull up
30 box jump
30 burpee over bar
30 front squat (40/25)(35/20)(30/15)
30 hspu
30 kb swings (24/16)(20/12)(16/10)
30 wallballs
30 double unders

WEDNESDAY 30th September
Strength:
Strict dips and farmer’s walks
20mins – 5 dips + max out farmer’s walk

Conditioning
Metcon – for time
50 cal row
40 single arm kb push press (right arm)
30 toes to bar
40 single arm kb push press (left arm)
50 cal row