The Week Ahead:

MONDAY: Metcon / TUESDAY: Back Squat & Couplet / WEDNESDAY: Barbell Skill & Triplet
THURSDAY: Accessory Work & Partner WOD / FRIDAY: Front Squat & METCON

Monday, September 18th

Mobility Work

Metcon:

21 min EMOM: 

1 - 2 Rope Climbs 

2 - 10 Cals Bike 

3 - 200m Run

Tuesday, September 19th  

Back squat: 

Back Squat: 2x1 @ 90-95%

Metcon: 

3min AMRAP:

10 Wall Balls 20/14

50 Double Under 

- Rest 3 mins - 

10 HSPU’s 

5 Power Cleans 135/95#

 

 

 


 

 

Wednesday, September 20th

Barbell Skill WOrk:

 3 Position Snatch, 3x1 @ 65%

Metcon: 

10min AMRAP:

10 Pull Ups 

10 Clean & Jerks 135/95# 

10 Box Jumps 24/20” 

 

 



 


Thursday, September 21st

Partner WOD: 

3RFT: 

10 Burpee Over Bar *Synchronized* 

20 Synchroniized Thrusters 95/65# 

40/30 Cals Bike 

50 Double Unders 

 

Finisher: 100 Burpees for Time! 

 


 

 


 

Friday, September 22nd

Front Squat

Front Squat: Test 1RM

Metcon:

4RFT: 

500m Row 

25 KB Swings 70/53#