September 21-25

Find the Smolov Worksheet Here

Monday:

Warm-Up will include

3 x 10 GHD Sit-Ups

Front Squats 4 x 9

AMRAP 7 Minutes: *Pull-Ups should be unbroken, full range of motion at least first two rounds. Use whatever assistance you need

20 Double-Unders

7 Pull-Ups

Tuesday:

For Time:

400m Run

Bear Crawl 20 Feet

10 Burpees

Bear Crawl 20 Feet

50 Box Jumps

Bear Crawl 20 Feet

10 Burpees

Bear Crawl 20 Feet

400m Run

Wednesday:
Front Squats 5 x 7

Alternating EMOM with a 1 Minute Rest in between each work interval

4 Minutes total Wall Ball Shots (choose weight to create the highest power output)

4 Minutes total Bench Press (Choose weight to create the highest power output)

Thursday:

Find the heaviest weight you can complete the following sequence without regrip:

Snatch Grip Deadlift (pause)

Hang Power Snatch (pause)

Overhead Squat

Friday:

Front Squats 7 x 5

HERO WOD TBD

Saturday:

Front Squats 10 x 3