Wednesday, 10/17/18
Strength
3×5 Bench Press
WOD
Death by 100′ Shuttle Sprint
Straight into…
Death by 2 Burpees to the Bar
October 2018
Tuesday, 10/16/18
WOD
For Time:
75/60 Calorie Row
50 Front Squats (115#/85#)
25 Muscle Ups
Monday, 10/15/18
Accessory Work
4×6 (Alternating)
Turkish Get Ups
WOD
8 Minute AMRAP:
5 Deadlifts (225#/155#)
75 Double Unders
*Add 5 deadlifts every round
Friday, 10/12/18
Strength
Every 90 Seconds for 8 Sets:
1 Bear Complex
(Power Clean+Front Squat+Shoulder to Overhead+Back Squat+Behind the Neck Shoulder to Overhead)
*Build in weight each set
WOD
For Time:
21-15-9
Calorie Bike
Thrusters (95#/65#)
Thursday, 10/11/18
WOD
Teams of 3…
4 Rounds:
2 Minute Max Sled Push (90#/50#)
2 Minute Max Farmers Carry (90#/50#)
2 Minute Rest
Wednesday, 10/10/18
WOD
For Time:
1 Mile Run
50 Dumbbell Snatch (50#/35#)
10 Rope Climbs
Tuesday, 10/9/18
WOD
12 Minute AMRAP:
15/12 Calorie Row
12 Wall Balls (30#/20#)
9 Toes to Bar
Accessory Work
3×8 (Each Leg) Lateral Step Ups
Monday, 10/8/18
WOD
For Time:
5 Power Cleans (165#/115#)
10 Handstand Push Ups
10 Power Cleans (165#/115#)
20 Handstand Push Ups
15 Power Cleans (165#/115#)
30 Handstand Push Ups
Gymnastics/Core
8 Minute EMOM:
Odd: 6 Strict Pull Ups
Even: 12 Hip Extensions
Friday, 10/5/18
Strength
4×3 Back Squats
*1 Set Every Two Minutes
WOD
8 Minute AMRAP:
25 Wall Balls (20#/14#)
10 Burpee Box Jump Overs (24/20)