17
Sep
Monday, September 18, 2023
| Weekly Overview | Events/Classes | |
| Monday | Back Squat | |
| Tuesday | Clean and Jerk Complex | |
| Wednesday | Bench Press | 5:45 PM – Core Flex |
| Thursday | Deadlift | |
| Friday | Lower Body Balance and Stability | |
| Saturday | Squad WOD | 7:15 AM – Seventh Heaven Comp WOD |
| Sunday | Upper Body Push/Pull |
Strength
Every 3:00, 5 Sets
4 Back Squats
1-2) 75-80%
3-5) 80-85%
FX:
5 Back Squats (70-75%)
Superset Accessory (3+ out of 4 sets)
10/10 Side Lying External Rotation
Conditioning
AMRAP 10
15 Sit-Ups (FX: 10)
15 Toes to Bar (FX: 10) (RX+: Unbroken)
15 Box Jump Overs (24/20)
15 Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)