09/08/21: Wednesday

Looking to get your nutrition back on track? Join our Nutrition Kickstart that will begin on Monday, September 13^th and end on Sunday, October 10th. During the 4-weeks, you will be given daily & weekly tasks to complete. You will learn how to better your nutrition habits to help meet your goals. You will have the opportunity to work 1-on-1 with a coach and be provided with educational resources. There will be a live Q&A meeting via zoom on Wednesday, September 8^th @ 3pm (ID#: 318 038 8471) Interested in signing up, click the following link. Fallnutritionkickstart2021.wodifyrise.com

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Today’s Workout

Warm Up

• 25 Plate High Pulls
• 25 Plate Ext. Rotations
• 25 Plate Presses
• 25′ Toy Soldier
• 50′ Robot Bear Crawl
• 25′ Walking Inchworm
• 50′ Walking Lunges
• 50′ Lateral Plank
• 25′ Broad Jumps
• 3 Sets
  • 8 Farmers Lunges (in place-building in weight)

Strength
4 Sets

• 100′ Farmers Walking Lunges (50′ x 50′)

Conditioning – “Pood-Up or Shut-Up'”
AMRAP 10

• 12 KB Swings
• 10 Box Jumps

Accessory
4 Sets

• 10 DB Hammer Curls (slow negative – 2 DBs)
• 12 Waiter’s Curls

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Barbell

• Lifts
  • E:90 x 6: Power Clean + Power Jerk:
    • 40% – 2 + 2(2)
    • 50% – 2 + 2(2)
    • 60% – 2 + 2(2)
  • Snatch (Low Blocks):
    • 50% – 3
    • 55% – 3
    • 60% – 3(5)
• Accessory
  • Snatch Pull (Blocks):
    • 90% – 5(3)
  • Russian Twists:
    • 25-50 – 12(3)