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week of 9/21

September 21, 2020 by powerhouse

Monday

Strength:

Build to Heavy

1 Pausing Front Squat (2 second pause)

+ 1 Front Squat

—

Workout:

10 Rounds for time

15 Wallball (20/14)

200m Run

 

Tuesday

Strength:

5RM Push Press

—

Workout:

21-15-9

Power Cleans (115/85)

Hand Release Push-ups

…directly into

21-15-9

Push Press (115/85)

T2B

 

Wednesday

EMOM 24 min

min 1- 5 Power Snatch

min 2- 10 Bar Facing Burpees

min 3- 3-5 Bar Muscle ups

min 4- 50 Double Unders

 

Thursday

“Ruth”

Row 1993m

…directly into

3 Rounds-

50 Russian KB Swings

40 Barbell Floor Wipers

30 Goblet Squats

—

Finisher-

1 set Max Rep Push Ups

1 set Max Plank Hold

 

Friday

Strength:

Pausing Hang Squat Snatch

2-2-2-2-2-2

*2 sec. pause at knee & 2 sec. pause

in bottom of OH Squat position

—

Workout:

AMRAP 15min

16/12 Cal. Bike

12 C2B Pullups

8 DB Snatches (70/50)

 

Saturday

Strength:

4 Rounds

16 Single Leg Squats/Pistols

2/2 Turkish Get-ups

10 Pulls on Rower for Max Meters

—

Workout:

5 Rounds For Time

1 min Cal. Row

1 min Burpee

1 min Thrusters (95/65)

1 min Rest

 

Sunday

Workout:

On the 3:00 x 6 Rounds

5 Strict Toes to Bar

15 – 10m Shuttle Runs

Max Calorie Assault Bike

Filed Under: WOD

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Highland Park

617 S Snelling Ave
St. Paul, MN 55116

651-699-4864
info@tphmn.com

St. Louis Park

7319 W Lake St
St Louis Park, MN 55426

651-699-4864
info@tphmn.com

Woodbury

4123 Radio Drive
Woodbury, MN 55129

651-699-4864
info@tphmn.com

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