WARM UP: Foam roll 15 squats 10 push-ups 10 sit-ups Shoulder dislocates 4 bridges 2rds Jerk 20 mins WOD: 15 lunges with barbell 15 box jumps 500m run 4rds for time MOD # 86 Chicken Alfredo Ingredients • 1 spaghetti squash, cut in half lengthwise, seeds removed • 1 larger delicata squash, cut in half [...]

WARM UP: Foam roll High knees x4 Figure foursx4 Bear crawl d/b Wall climbsx3 25 d/u 4×25 legs throws Set a 1 rm back squat (low) 20 mins WOD: 20 front squats 115/75 250m run 10 front squats 250m run 100 kb swings For time MOD # 85 Butternut Squash and Strawberry Soup To make [...]

Thursday Sept 27 WARM UP: Foam roll Lateral Lunge High knees Super mans V-ups 10 Jumping air squats 10 Split jerks Power snatch practice 20-25 mins WOD 10 wall balls (2fers) 22 single arm oh lunges 10 cals Airdyne 4rds for time MOD # 84 Supreme Pizza Pasta Ingredients 2 yellow squash (peeled into zoodles) [...]

Wednesday 26-Sep WARM UP: Foam roll 3min Airdynes 10 tuck jumps 15 drop squats 10 push-ups 5 strict pull-ups 5 knees to elbows Strict press 10 mins to find a 1rm 10 mins to practice clean WOD: 2min AMRAP Clapping push-ups 1 min off 3min AMRAP 5 ring rows 5 hspu/push-ups 2mins off 4min AMRAP [...]

Tuesday 25-Sep WARM UP: Foam roll Lateral shuffle x8 Box step ups x10 Box jumpsx10 Good morningsx10 2rds Good mornings 5×5 @115/90 Deadlifts Emom 8×1 at 85% WOD: 10 lateral bar burpees OHS (Guys 5) (Girls 3) @50% Lap around the bld As many times as possible for 15 mins at the 15 min mark [...]