909 Gym

Work Back Rack Lunges 5×6/side Increasing (15-20 mins) WOD 8 Rounds 9 KBS 32/24kg 6 T2B 3 Strict HSPU Cap: 15 mins Finisher/Core AMRAP 4 mins 50ft Shuttle run

Work EMOM 8 mins 1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hang Squat Snatch + 1 OHS *choose weight WOD AMRAP 5 mins 10 Left Arm OH DB Lunges 50/35# 5 Burpees Over the DB 10 Right Arm OH DB Lunges 50/35# 5 Burpees Over the DB Read more…

Work Bench Press 5×2 Increasing (15-20 mins) WOD 3 Rounds 4 Bar MU 8 Power Cleans 135/95# 16 Alt DB Snatch 50/35# 32 DU   Cap: 20 mins

Work Front Squat 5×3 Increasing (15-20 mins) WOD AMRAP 15 mins 15 Wallballs 20/14# 9 Burpees 6 C2B Finisher/Core 50 Deadbug

Open 18.1 AMRAP 20 mins 8 T2B 10 DB Hang Clean and Jerk 50/35# (5/side) 14/12 Cal Row

Work 5 Sets A1) DB Hang Squat Clean and Jerk x 4 increasing A2) Strict Pull-ups x4-6 (add weight if you can) WOD 4 Rounds 15 Box Jumps 24”/20” 10 Push-ups 40 Walking Lunges 10 Burpees   Cap: 20 mins

Work 5 sets A1) DB Single Arm Strict Press x5/side A2) Single leg Box jumps x2/side increasing WOD AMRAP 15 mins 15 GTOH 45/25# 15 Sit-ups 15 KBS 24/16kg 15 Sit-ups Finisher 3 sets 15/10 Cal Assault Bike

Work EMOM 10 mins Odd: 3-5 HSPU (strict, kipping, deficit) Even: 8-10 Double KB Deadlift 32/24kg WOD AMRAP 12 mins 12 Thrusters 75/55# 9 Power Snatch 75/55# 6 Burpees Over the bar

Work 5 Sets Single Leg Deadlift x6/side increasing WOD 3 rounds 75 DU 50 Air-Squats 15 Power cleans 135/95# Cap: 20 mins Finisher Double KB OH carry 4x100ft increasing

Work 5 sets Bulgarian Split Squats x6/side Increasing WOD AMRAP 5 mins 8 Alt DB Snatches 50/35# 6 Burpees over the DB (New standard) Rest 2 mins AMRAP 5 mins 5 Right Arm DB Thrusters 50/35# 5 Left Arm DB Thrusters 50/35# 25 DU Rest 2 mins AMRAP 5 mins Read more…