September 10-14, 2018 Monday-Friday

Monday
MMobility
100 Jumping Jacks
100 Double Unders
PVC Progression
Run 200m
10 Scorpion Stretch
10 Ninja Mobility
15 Squats
10 Jump Squats
Run 200m
WOD
Tabata “Bottom to Bottom” Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top.obility

TUESDAY

Warm-up
Mobility
Run 200m
PVC Progression
x2 with PVC
10 OHS
10 Front Squat
10 Back Squat
Run 200m
x2 with bar
10 OHS
10 Front Squat
10 Back Squat
WOD
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.

WEDNESDAY
Warm-up
Mobility
Row 500m
PVC Progression
50 Double Unders
100-Your Age KBS
20 Wall Balls
20 Ball Slams
20 Knees to Elbows
WOD
Five rounds of:
3 Cleans
20 Burpees

THURSDAY
Warm-up
Mobility
Run 400m
PVC Progression
10 Ninja Mobility
2 Bearcrawl
10 Toes to Bar
10 Hindu Push-ups
10 No Wall Wall Balls
10 Burpee Broadjumps
WOD
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (CalorWarm-up
Mobility
Run 800m
PVC Progression
10 Ninja Sit-ups
100-Your age Russian Swings
50 Hollow Rocks
20 Medicine Ball Cleans
1:30 Handstand Hold
15 Good Mornings
20 Ring Rows
25 Push-ups
WOD
4 Rounds For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards

Friday
Warm-up
Mobility
Run 800m
PVC Progression
10 Ninja Sit-ups
100-Your age Russian Swings
50 Hollow Rocks
20 Medicine Ball Cleans
1:30 Handstand Hold
15 Good Mornings
20 Ring Rows
25 Push-ups
WOD
4 Rounds For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards

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