14September2015 – Monday


A. Warm-up


B. Strength – 10min. EMOM:
1 Power Clean + 1 Power Jerk


C. WOD – 5RFT
10 Power Cleans (135,95)
10 Burpees


D. Extra – Sott’s Press: 3×7


15September2015 – Tuesday


A. Warm-up


B. Strength – Snatch Complex: 15min. E3MOM
1 Power Snatch,
1 Squat Snatch,
1 OHS
*2sec. pause @ bottom of each recieving position. Work to a heavy complex


C. WOD – 4RFT
20 Wallballs (20,14)
15 Box Jumps (24,20)
10 Pullups


D. Extra – 2x800m Run
*3min. Rest between run


16September2015 – Wednesday


A. Warm-up


B. Strength – 15min. E3MOM
Back Squat:
3 reps at 85%


C. WOD – 20min. EMOM: 4rds :45 on/:15 off
1)ME Thrusters (95,65)
2)ME DU’s
3)ME Pushups
4)ME Russian KBS (53,35)
5)Rest *Repeat until 20min. is up


D. Extra – 3rds NFT:
15 Hollow Arch Rolls
20 Russian Twists (25,10)


17September2015 – Thursday

A. Warm-up

B. Strength -15min. technique work:
Pick a movement or mobility issue you feel you need to work on and grab a coach

C. WOD – 3rds for time:
20 OH 1-arm KB Lunges (35,20) *Alternate arms after 10 reps
20 Abmat Situps

18September2015 – Friday

A. Warm-up

B. Strength – Bench Press:
3×10 @70%

C. WOD – “Nancy”
5rds for time:
400m Run
15 OHS (95,65)

D. Extra – MU Progressions