9-21

Back Squarts3-3-3+ @ 75% WOD40 wallballs 20/14400m run30 wallballs 20/14400m run20 wallballs 20/14400m run10 wallballs 20/14

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9-19

Partner WOD24 minutes3-6-9-12-15-18-21-24-….Hang Power cleans 95/65Shoulder to overhead 95/65PullupsPushups *go as far as you can. One athlete works at a time!Elite: 135/95

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“Wood”

Hero WOD“Wood”5 Rounds For Time400 meter Run10 Burpee Box Jumps (24/20 in)10 Sumo-Deadlift High-Pulls (95/65 lb)10 Thrusters (95/65 lb)1 minute Rest

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9-17

1 Snatch EMOM for 10 minutes WOD10 minutes3-6-9-12-15-18-21-24-…Power snatch 95/65*after each round of power snatches, complete 25 DUs

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9-16

Deadlift5-5-5 @ 65%On last set complete as many reps as possible. WOD12 minutes3-6-9-12-15-18-21-….Kb swings 53/35Burpees on the 2:00, 4:00, 6:00, 8:00, 10:00 complete a :30 plank

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9-15

EMOM1 Clean and jerk*try to climb in weight WOD“From the main site”20 min AMRAP7 muscle ups400m run *muscle ups will be the elite version.RX will be 14 pullups each round.

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9-14

Back Squat3×5@65%*on the third set complete as many as possible if you can do more than 5. WOD On a 10-minute running clock:2 minutes of sit-ups2 minutes of squats90 seconds of sit-ups90 seconds of squats1 minute of sit-ups1 minute of...

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9-12

For 20 minutes Minutes 0-10 Partner A – 15/12 calories on bike or row Partner B – 5 push-ups 10 sit-ups *switch after Partner A finishes bike, Partner B can rest until A finishes bike, and vice versa. Minutes 10-20 Partner A – 15/12 calories on...

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9-11 WOD

9-112001 Meter Row or Run 11 Box Jumps 30/24 11 Thrusters 125/85 11 Burpee Chest To Bar Pullups 11 Power Cleans 170/120 11 HSPU 11 KB Swings 70/53 11 T2B 11 Deadlifts 170/120 11 Push Jerks 110/75 2001 Meter Run or Row Each component of this WOD...

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9-10

Bench Press or floor press5×5 Ring Rows5 sets max effort Rear delt flys3 sets x 1:00 amrap. Use 5s, 10s, or light dbs Curls3×15 WOD3 x 500m row Max effort, fully recover before starting next 500.

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“Quick CF Total”

“Quick CF Total”On a running clock: 13:00 to find a 1 rm Back Squat13:00 to find a 1 rm strict Press13:00 to find a 1 rm deadlift *score is the the sum of your heaviest lift from each movement.**must complete the lifts in order, if you complete a...

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9-8

SkillworkHSPU Work 5 sets at whatever level you are at:Holds, Kipping, strict, deficit…. WOD80 DUs30 hang power snatch 75/5520 pullups60 DUs20 hang power snatch 75/5515 pullups40 DUs10 hang power snatches 75/5510 pullups

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