Thursday, 10/6/16:

skill of the day:

AMRAP for 5 minutes:

rope climbs

WOD:

4 rounds:

500m row
20 ring push-ups

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

Tuesday, 10/4/16:

gymnastics:

6x max effort strict handstand push-ups
6x max effort kipping handstand push-ups

rest 1:00

WOD:

0:00-5:00:

150 double unders
9 thrusters (95#/65#)
9 chest to bar pull-ups chest to bar pull-ups

5:00-10:00:

100 double unders
12 thrusters
12 strict pull-ups

10:00-15:00:

15 thrusters
15 toes to bar

Friday, 9/30/16:

strength:

EMOM for 5 minutes:

5 deadlifts (85%)

WOD:

60 pull-ups
50 handstand push-ups
40 power snatches (95#/65#)
30 ring dips

*complete “tabata” style

Thursday, 9/29/16:

active recovery:

3x400m run

(1:30 rest)

WOD:

3 rounds:

40 air squats
20 hang squat cleans (95#/65#)

Wednesday, 9/28/16:

skill of the day:

10 rope climbs

rest 2 minutes

WOD:

1500m row
200m run
50 push presses (75#/55#)
200m run
1500m row

Tuesday, 9/27/16:

conditioning:

EMOM for 12:

ODD: 10 pull-ups
EVEN: 15 wall balls (20#/14#)

WOD:

0:00-5:00:

60/48 calorie bike
5 pull-ups
10 push-ups
15 air squats
AMRAP of power cleans (155#/105#)

rest 5 minutes

10:00-15:00:

40/32 calorie bike
5 pull-ups
10 push-ups
15 air squats
AMRAP of power cleans

rest 5 minutes

20:00-25:00:

20/16 calorie bike
5 pull-ups
10 push-ups
15 air squats
AMRAP of power cleans

Monday, 9/26/16:

conditioning:

3×100 double unders

1:00 rest between sets

WOD:

42 calorie row
21 squat snatches (95#/65#)
30 calorie row
15 squat snatches
18 calorie row
9 squat snatches

Thursday, 9/22/16:

active recovery:

10 rounds:

:30 max effort row for distance
:30 rest

WOD:

12 rounds:

4 strict press (95#/65#)
6 burpees over the bar
8 overhead walking lunges (95#/65#)

Wednesday, 9/21/16:

gymnastics:

3 rounds:

1:00 AMRAP:

muscle-ups
:30 rest

WOD:

800m run
80 double unders
21 hang power cleans (135#/95#)
2 rounds:
400m run
40 double unders
15 hang power cleans
3 rounds:
200m run
20 double unders
9 hang power cleans