Thursday 9/29

A.
Skillwork: Muscle Ups
Tester: Max strict Mus in 3 mins

90 seconds max strict strict pullups
Rest 60 seconds
90 seconds max ring dips

B.
E3MOM: ascending reps:
2 thrusters (135/85)
4 bar facing burpees
6 pullups
Add two reps every cycle, so
Min 3:
4 thrusters (135/85)
6 bar facing burpees
8 pullups
Min 6:
6 thursters
8 bar facing burpees
10 pullups
Etc…

Until they cannot complete the reps in the time domain

THEN IMMEDIATELY:

FOR TIME:
Descending ladder of their ascending score

Masters
A.
Same

B.
E3MOM: ascending reps:
2 thrusters (65/45)
4 burpees
6 pullups
Add two reps every cycle, so
Min 3:
4 thrusters (65/45)
6 burpees
8 pullups
Min 6:
6 thursters
8 burpees
10 pullups
Etc…

Until they cannot complete the reps in the time domain

THEN IMMEDIATELY:

FOR TIME:
Descending ladder of their ascending score

Wednesday 9/28

A.
Clean and Jerk
In 15 minutes or less build to a heavy 2 rep Clean and Jerk

Then…

3×2 Clean and Jerk @ 80% of today’s 2RM

B.
Partner wod: in teams of 2 (3 if odd number of people, but add 50 reps to everything)

FOR TIME:

100 box jumps (50 each)
Partner A must complete 50 before Partner B takes over

Then…

2k row (500m intervals)
Partner A must complete 500m before Partner B takes over.

Then…

150 wallballs (75 each)
Same as above about the partitioning

Then…

200 DUs (100 each)

SIDENOTE: While partner A works, partner B should be holding heavy kbs in the front rack position, the ONLY time the KBs can be set down is once an athlete completes their reps. IF the partner holding the KBs drops them, both athletes must stop and go run 200m

Masters
A.
Same

B.
Same
* Consider cutting the reps in half or having Partner B rest completely while Partner A is working.

Tuesday 9/27

A.
Snatch:
E2MOM for 12min:
1 hang snatch + 1 full snatches @ 70-75% (depending on proficiency)

Then…

3×3 Snatch Pulls @ 100-105%

B.
7Min AMRAP:
7 Deadlift (115/85)
7 Power snatches (115/85)
7 HSPU

Wait till the 10 (so three minute rest)

800m sprint for time

Masters
A.
Same

B.
7Min AMRAP:
7 Deadlift (65/45)
7 Power Snatches (65/45)
7 HSPU – modified on the box

Wait till the 10 (so three minute rest)

Then…

400m jog

Monday 9/26

A.
Back squat
Every THREE minutes on the minute:

5 reps at 80-83% of 1RM (from last week)

B.
For time:
27-21-15-9
Clean and Jerk (115/85)
Push-ups

Masters
A.
Same

B.
For time:
21-15-9-6
Clean and Jerk (95/65)
Push-ups