Mon 09/28/20

5 x 2 Back Squat

AMRAP in 10 minutes of:
10 Medball Thrusters 20#/14#
10 R shldr/10 L shldr Medball Lunge
10 Medball Situps w/OH Press

Tues 09/29/20

5 x 5 Bench Press

“Toes-to-Helen”
3 rounds for time of:
400m run
21 KB Swings (American) 53#/35#
12 Toes-to-Bar

6:30pm Women’s Workout Class with Coach Paula

Wed 09/30/20

AMRAP in 15 minutes of:
3R/3L Turkish Get-Ups 53#/35#
turf-length 2KB front racked carry
12 Box Jumps 24″/20″
turf-length 2KB front racked carry
30 Double Unders

Thurs 10/01/20

4 rounds for time of:
12 Burpees
6 Deadlifts @ 125% bodyweight
400m run

6:30pm Olympic Lifting

Fri 10/02/20

5 x 2 Strict Press

AMRAP in 10 minutes of:
15 Wallballs 20#/14#
10 Push Ups
30 Double Unders

Sat 10/03/20 / Sun 10/04/20

Saturday:
10:30am Hero WOD

Sunday:
9:00am  Olympic Lifting