Sunday, September 27
WOD's of the Week Preview!
Things are getting heavy! Keep the focus on form over load. If the form is there, then push the percentages to the prescribed loads.
Monday starts with a back squat wave building up to 90%, followed by a short six-minute AMRAP of wallballs and Echo Bike calories. The wallballs are also one foot higher than usual, because we wouldn’t want things to get too easy for anyone.
Tuesday takes us overhead with split jerks, building into the 90–92% range, followed by intervals of wall walk-ups, strict handstand push-ups, and double-unders. SSS Stamina will be rowing. A lot of rowing. Two rounds of 1,000 m, 750 m, and 500 m efforts with decreasing rest as you go.
Wednesday continues our squat clean progression, working up toward 90%, followed by a tough couplet of rowing and chest-to-bar pull-ups. SSS Strength will feature tempo front squats and some accessory work.
Thursday gives us the longer workout of the week: descending runs, burpees over a dumbbell, DB pull-throughs, and strict toes-to-bar. This one should land somewhere around the 30-minute range and will provide plenty of time for quiet reflection.
Friday brings back the 4-3-2 strength wave, this time with deadlifts, building to 90%. After that, we have a nine-minute DB AMRAP with floor presses, renegade rows, and step-ups.
Saturday wraps up the week with a 10-minute EMOM of clean & jerks, followed by a longer conditioning piece featuring medball runs, unweighted running, rope climbs, and box jump-overs.
