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week of 9/7

September 7, 2020 by powerhouse

Monday

Happy Labor Day!

“Captain Tom”

For Time

10 Rounds

30 Lunges

4 Devils Press (50s/35s)

19 Air Squats

20 Double Unders

…directly into

100 Burpees

 

Tuesday

Midline:

3 Rounds

15 Weighted Sit ups

10/10 Single Arm Suitcase Deadlift

5 Strict Knees to Elbows

—

Every 4:00 x 8 Rounds

20/15 Cal. Row

200m Run

 

Wednesday

Strength:

Hang Squat Snatch

1-1-1-1-1

—

For Time

20 Power Cleans (95/65)

20 Thrusters

20 Push Press

20 Hang Power Snatch

20 Overhead Squats

20 Front Squats

*EMOM 5 Burpees

 

Thursday

3 Rounds for Time

1600m Bike

80 Double Unders

400m run

20 KB Swings (70/53)

10 KB Box Step Ups (24/20)

 

Friday

Strength:

Front Squat

4 x 5

—

9/11 Memorial WOD

“Never Forget”

For Time

Buy-in – 2001m Row

…direcly into

4 rounds

9 Clusters (135/95)

11 Strict Pull ups

 

Saturday

For Time

1 mile run

50 Box Jump (24/20)

50 Deadlifts (185/135)

800m Run

35 Box Jumps

35 Deadlifts

400m Run

20 Box Jumps

20 Deadlifts

 

Sunday

Workout:

In a 15-Minute Window

Max Calorie Assault Bike

—

Every 3 Minutes [Starting at 0:00]:

100 Meter Farmers Carry (50’s/35’s)

10 Wallballs (20/14)

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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