Monday Sept 17
Tempo Push Press
Find Heavy 5 RM following the Tempo of 22×2
AMRAP 7
6 Hang Power Clean 115/85
6 Pull Up
Tuesday Sept 18
Muscle up Technique and Practice
In 90 seconds complete
10/7 Cal. Row
16 Jump Switch Lunge
AMRAP burpees in remainder
rest 90 x 6
Wednesday Sept 19
Tempo Back Squat
Find Heavy 4 RM following the Tempo of 42X2
4 Rounds For Time
11 Thruster 75/55
9 Box Jump
7 HSPU
Thursday Sept 20
AMRAP 25
100m Run
10 Double Unders
5 Toes 2 Bar
*each round add 100m/10 D.U./ 5 T2B
Friday Sept 21
Power Snatch+ Snatch Balance + Overhead Squat
4 Minutes to work up to 80% effort
then drop 10% and Complete EMOM 4
Hero WOD Randy
For Time:
75 Snatches 75/55
Saturday Sept 22
For Time:
18 Man Makers (40#/25#)
Rest 1
36/32 Cal Row
Rest 1
21-15-9
Wall Balls (20#/14)
Situps
Hand Release Pushups
Sunday Sept 23
4 Sets
Work up to top set of 5 Tempo Good Mornings (2:2:x:2)
Complete 30s hollow hold after each work set
AMRAP 4
25′ Front Bear Crawl
25′ Reverse Bear Crawl
6 Burpees
Rest 2
AMRAP 4
10 Goblet Squats (53#/35#)
20 Double Unders
4 Burpees over KB