Programming for the Week Commencing‪ 28th September

——— Monday 28th September Conditioning 12 AMRAP 21-15-9-6-3 DB / KB Power Clean* Front Rack Alt Lunge V-Up / Tuck Crunch *DB / KB Rx: 2 X 22.5/15kg or 2 X 24/16kg In remaining time ME Cals Rest 4 Mins 12 AMRAP 4 Rounds: 6 X Devils Press @2 X 22.5/15kg 8 X Renegade Row...

Sunday 27th September

Hero WOD ‘Hammer’ U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis,...

Saturday 26th September

Team WOD For Time In Pairs: *Spilt Reps Between You 2 Rounds: 100 X Air Squat 80 X DB / KB Deadlift (2 X 25/17.5kg DB / 2 X 24/16kg KB) 60 X Box Jump 40 X HSPU / Pike Push Up / Z-Press Then… 150/100 X Cals (Boy + Girl = 125 X Cals) Score =...

Friday 25th September

A. Strength – Back Squat 4 X 4 @RPE 8 Rest 60-90s Between Sets B. Metcon For Time: 21-15-9 Thruster @42.5/30kg Toes To Bar / Strict Toes To KB Time Cap: 8 Mins

Thursday 24th September

Barbell – Clean A. Establish a 1RM Clean Or… Work on Mobility & Technique B. Accessory – Clean Pulls 3-4 Sets: 3 X Clean Pull @85-90% of 1RM Rest as needed

Wednesday 23rd September

A. Strength – Ring Muscle Up / Pull Up + Ring Dip 12 EMOM (4 Sets): 1- Ring Muscle Up OR 30s Strict Pull Up* + 30s Strict Ring Dip* (Odds) 2- Hollow Body Rock / Tuck Hollow Rock (Evens) 3- Rest Scaling Options: *Pull Up = Low Bar Seated Pull Up / Banded / Strict...

Tuesday 22nd September

Conditioning – Be Relentless Throughout!!! A. 5 AMRAP Ascending Ladder 2, 2, 4, 4, 6, 6, 8… Box Jump @30/24” KB American Swing @32/24kg Rest 2 Mins B. 5 AMRAP 12/10 X Cals 16 X Alt Pistol / Goblet Squat Rest 2 Mins C. 5 AMRAP Ascending Ladder 2, 2, 4, 4,...

Monday 21st September

A. Strength 5 X 4 Push Jerk @RPE 8 Rest 60s Between Sets B. Conditioning 14 AMRAP In Pairs: YGIG (Relay Each Round) 5 X Power Clean @60/40kg 5 X Burpee 5 X Push Jerk 5 X Burpee

Sunday 20th September

Hero WOD ‘Helton’ U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq,...

Saturday 19th September

Team WOD 30 AMRAP in Pairs: 2km Row / Ski / 5km Bike 100 X Wall Ball @9/6kg 50 X Otis Sit-Up @15/10kg Plate 30 X Alt (Single Arm) Devils Press @25/17.5kg 50 X Otis Sit-Up @15/10kg Plate 100 X Wall Ball 200 X DU / 400 X SU *Share all reps and movements as you please!...