Monday the 1st of OctoberStrength : Strict Press Every 2 mins for 10 5,5,5,3,3 60%,65%,70%,80%,85% Accessory: 6 rds 1 Length of gym with 1 DB Overhead lunge 3 on R arm + 3 on L arm Condtioning : 3rds 15 Box Jumps 10 Front Squats 50/35kg 15 Burpee over bar Run 200m

Friday the 28th of SeptemberStrength : 8 mins work of 5 People Makers 1 Sled Push 1 Farmers Carry 10 Cals Bike/Row/Ski Wod : 16 min Amrap 20 Thrusters 40/30kg 20 T2B 20 Slam Balls 20/15 Cals Bike/Rower/Ski

Thursday the 27th of SeptemberGymnastics: Core 7 mins 15 Reverse Crunches 15 Hollow Rocks 15 Sec Hollow Hold 15 Leg Raises Strength: Deadlift Take 15 mins to build to a 1rep max Wod : For Time 21/15/9 Push Ups Sit Ups Kb Swings 24/16kg (Russian)

Wednesday the 26th of SeptemberStrength : Bench Press Working off last weeks 1RM Every 3 mins 10@ 50% 8 @60% 4 @70% 4@80% Conditioning : Partner For Time ( 20 min Cap ) Run 400m 40 Burpee Box Jump overs Run 400m 40 DB Snatch Run 400m 40 C2B/Pull up Run 400m

Tuesday the 25th of SeptemberStrength: Back Squats 3x5 @50% 3x4 @60% 3x3 @70% Wod : 2rds For Time 15 Clean & Jerks 50/30kg 15 Bar Hop Burpees

Monday the 24th of SeptemberStrength : Every 3 mins for 15 mins 5 Strict Press @ 70% superset with 5 Strict Pull Ups (use weight if possible ) Conditioning: For Time 12 min Cap 100 Double Unders/200 Singles 50 Wall Balls Run 400m 50 Double Unders/100 Singles 25 Wall Balls

Friday the 21st of SeptemberStrength: AMRAP 14 mins 1 Sled Push 1 Farmer Carry 3 People makers 6 Strict Dips 6 Strict Chins 8 Front/Back Lunges 10 Cals Ski/Bike/Row ( hard as possible) Conditioning : Every 2 mins for 12 mins 10 DB Snatch 20 Airsquats 10 HSPU/HRPU Midline : 7 mins 20 Sec Plank ( use rings if possible ) 10 V Ups 5 Strict knees to elbows

Thursday the 20th of SeptemberStrength : Back Squats 7x3@70% Wod : 8min Ladder Wod T2B Clean&Jerk 60/40kg Starting with 3+3 6+6 9+9 12+12 Keep addind 3 reps until 8 mins is up

Wednesday the 19th of SeptemberStrength : Take 15 minutes to build to a 1-RM Bench Press. Conditioning: Partner AMRAP 7 mins (A) 40 Slamball 30/24Cals Bike/Rower 20 Double Dumbell Front Squats 22.5/15kg * 1 person working 1 resting ( share the reps) Rest 3 mins 7 mins (B) 10 Box Jump overs 5 Hang Power Clean 60/40kg * 1 person does full round before other partner starts.

Tuesday the 18th of SeptemberGymnastics: Pull Ups 5x5 Hollow Rocks x 50 Deadlifts : 5x5 @ 65% Wod : 21/15/9 Kb Swings Pull Ups Wall Balls