Strength
Every 3:00, 5 Sets
3 Back Squats (80-85%)
FX:
5 Back Squats
1-3) 70-75%
4-5) 75-80%
Superset Accessory (3+ out of 5 sets)
:20-:30 PVC Lat Stretch (each side)
Conditioning
For Time:
40 Wall Balls (20/14) (RX+: 50)
40 Toes to Bar (FX: 25) (RX+: 50)
40 Wall Balls (20/14) (RX+: 50)
*10:00 Cap
Struggling with any aches or pains? Dr. Zac Cohen and his team from Cohen Health & Performance in McLean (specializing in injury rehabilitation, performance training, and physical therapy) will be at the gym from 5-6:30 PM tonight doing free evaluations! Come stop by if you have questions or want an evaluation.
| Weekly Overview | Events/Classes | |
| Monday | Power Snatch, “Isabel” | |
| Tuesday | Back Squat | |
| Wednesday | Long Conditioning Intervals | 5:45 Ring Muscle-Up Clinic |
| Thursday | Strict Press | |
| Friday | Deadlift | |
| Saturday | Squad WOD | |
| Sunday | Clean and Jerk |
Strength
Every 2:00, 9 Sets
1-3) 3 Power Snatch (65-70% of 1RM Snatch)
4-6) 2 Power Snatch (70-75%)
7-9) 1 Power Snatch (↑)
*Reset between reps
Conditioning
“Isabel”
For Time:
30 Snatches (135/95) (FX: 95/65)
*8:00 Cap
*Compare to 9/26/22
Yoga cancelled today! See you next Sunday!
Strength
Every 3:00, 4 Rounds
10 Bent Over Row +
10 30X-Tempo Dumbbell Bench Press
Conditioning
AMRAP 12
7 – 50’ shuttle runs
21 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)
63 Double Unders (FX: 42)
Squad WOD
AMRAP 25 w/ Partner – Split Reps Any Way
400m Team Run (FX: 300m)
25 Front Squats (115/80) (FX: 95/65) (RX+: 135/95)
25 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 135/95)
5 Rope Climbs (FX: 3) (RX+: 50/50 Legless Rope Climbs)
Strength
Every 2:00, 3 Rounds
1) 8/8 Back Rack Box Step Ups
2) 8/8 Single Leg Hip Thrust
Conditioning
Every 1:30, 3 Rounds
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14) + AMRAP Back Rack Reverse Lunges (75/55) (FX: 55/35) (RX+: 95/65)
2) Rest
3) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14) + AMRAP Bar Facing Burpees
4) Rest
