10-1

Find a heavy triple bench press or floor press WOD Competitor 800m run 40 goblet squats 53/35 400m farmers carry 53/35s 40 goblet squats 53/35 800m run Fitness/lifestyle Same WOD just choose lighter loads

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9-30

Deadlift 3-3-3 WOD Competitor/Fitness 10 min amrap 3-6-9-12-15-18-… Toes to bar Pushups Deadlifts 135/95 Lifestyle 10 min amrap 3-6-9-12-15-18-… Sit-ups Pushups Deadlifts 115/75

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9-29

Power snatch + OHS Complete 1 set everybody :90 seconds for 10 rounds, build to a heavy WOD Competitor 4 rounds 21/17 calorie row, ski, or bike 15 push press 115/75 72 DUs Fitness 4 rounds 21/17 calorie row, ski, or bike 15 push press 95/65 72...

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9-28

Hang cleans 3-3-3-3-3-3 WOD Competitor 5 rounds for time 7 squat cleans 155/105 14 kb swings 53/35 Fitness 5 rounds for time 7 squat cleans 115/75 14 kb swings 53/35 Lifestyle 5 rounds for time 7 squat cleans 95/65 14 kb swings 35/26

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9-27

Retest last Monday’s set of 15 unbroken back squats WOD Competitor/fitness/lifestyle AMRAP 5 400 m run With remaining time max rep burpees 2 minute rest AMRAP 5 35/30 cal bike With remaining time: max rep burpee box jump 24/20 2 minute rest AMRAP...

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9-25

Partner WOD Arms wide open – with a partner 20 min AMRAP 30 hang power snatch 75/55 30 HSPUs 30 ohs 75/55 30 bar facing burpees 30 hang squat snatches 75/55

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9-24

8 min EMOM 2x Power cleans Competitor 5 rounds on the 3 minute 9 wallballs 20/14 6 bar muscle ups 3 power cleans 155/105 Fitness 5 rounds on the 3 minute 9 wallballs 20/14 6 pullups 3 power cleans 135/95 Lifestyle 5 rounds on the 3 minute 9...

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9-23

Build to a heavy bench press or floor press with a pause WOD: Competitor/fitness 10 minutes Accumulate :30 in a handstand hold 10 suitcase deadlifts 53/35 100’ farmers walk 53/35 Lifestyle 10 minutes Accumulate :30 in a plank 10 suitcase...

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9-22

EMOM 8 minutes 2 snatches @ 65-70% WOD Competitor 4 rounds 10 Turkish sit-ups 53/35 (right) 5 front squats 400m run 5 back squats 10 Turkish sit-ups  53/35 (left) For the squats use 65% of your front squat max Fitness 4 rounds 10 Turkish situps...

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9-21

WOD Competitor and fitness Row 1000m or run 800 10 single leg step ups (ea. Side) 8 strict pullups 6 windmill (ea arm) 4 single leg deadlift (ea side) 2 wall walks Row 750m or run 600 10 single leg step ups (ea. Side) 8 strict pullups 6 windmill...

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9-20

Build to a heavy back squat single Then take 65% of that single for a set of 15 reps 3×10 barbell good mornings – keep these lighter WOD Competitor/fitness/lifestyle 3 rounds :30 air squats :30 pushups :30 sit-ups :30 rest

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Address
2001 Trade Center Drive, St. Peters, MO 63376
Phone
(636) 542-8771
Open hours
Mon - Sat