Monday, 10/17/16:

time trial:

1x800m run

WOD:

3 rounds:

10 front squats (155#/105#)
15 chest to bar pull-ups
50 double unders

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Friday, 10/14/16:

midline strength:

4×12 GHD sti-ups

WOD:

AMRAP for 18 minutes:

4 bar muscle-ups
8 power snatches (95#/65#)
16 double unders

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Thursday, 10/13/16:

conditioning:

“tabata”

kettlebell swings (70#/53#)

WOD:

1000m row
60 calorie bike
40 box jump overs (24″/20″)
20 strict pull-ups

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Wednesday, 10/12/16:

gymnastics:

6 rounds:

:30 AMRAP:

strict toes to bar

:30 rest

WOD:

21-15-9

bike for calories
thrusters (95#/65#)

into…

15-12-9

hang squat cleans (95#/65#)
burpees

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Tuesday, 10/11/16:

conditioning:

4 rounds:

2 minute row for distance
2 minutes rest

WOD:

EMOM for 21 minutes:

1st minute: 10 deadlifts (185#/125#)
2nd minute: 10 ring dips
3rd minute: 50 double unders

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Monday, 10/10/16:

strength:

8×3 back squats

WOD:

30 clean and jerks (135#/95#)
800m run
10 rope climbs (30 ring rows)
800m run
50 burpees

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Monday, 10/10/16:

strength:

8×3 back squats

WOD:

30 clean and jerks (135#/95#)
800m run
10 rope climbs (30 ring rows)
800m run
50 burpees

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Wednesday, 10/7/16:

conditioning:

5×50 double unders

:30 rest

WOD:

AMRAP for 12 minutes:

3 muscle-ups
6 power cleans (155#/105#)
12 wall balls (20#/14#)

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Thursday, 10/6/16:

skill of the day:

AMRAP for 5 minutes:

rope climbs

WOD:

4 rounds:

500m row
20 ring push-ups

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Wednesday, 10/5/16:

conditioning:

3x1000m bike

(2 minutes rest)

WOD:

800m run
25 deadlifts (225#/155#)
600m run
20 deadlifts
400m run
15 deadlifts
200m run
10 deadlifts

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