Week 1 - Due by the 21st

  • 3 Rounds With 1 Minute at Each Station for Max Reps

    • Row for Calories

    • Push Press 95/65

    • Back Squats 95/65

    • Rest 

Week 2 - Due by the 28th 

  • For Time: 

    • 12 Minute AMRAP: 

    • 10-20-30-40-et.c

    • Alternating Dumbbell Snatches

    • After Each Set Complete 50 Double Unders or singles 

Week 3 - Due by the 7th 

  • For Time - 20 Minute Time Cap

    • 21-18-15-12-9-6-3

    • Power Clean 95/65

    • Bar Over Burpees (NOT bar facing)​

Week 4 - Due by the 14th 

  • For Time 

    • Sprint Triathlon 

      • 2.5k row

      • 5k bike

      • 1.5 mile Run

September Smash WOD's

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Disclamer

You should consult a doctor before engaging in any physical fitness program. You are responsible for your own health.

 

We want everyone to stay safe and healthy, and we have to remind you to use any information posted here at your own risk. We provide information, judgment calls, assumptions and recommendations that are appropriate for most athletes, but there are ALWAYS exceptions with every individual athlete, including you.

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