Wednesday, 10/4/17
Accessory Work
5 Sets (Not For Time)
10 Reverse Lunges (5 each leg)
100m Farmers Carry (70#/53#)
WOD
For Time:
100 Calorie Assault Bike
*Tabata Format (:20 on/:10 off)
Uncategorized
Tuesday, 10/3/17
WOD
Buy in: 800 Meter Run
5 Rounds:
12 Chest to Bar Pull-ups
9 Squat Snatch (95/65)
6 Strict Handstand Push-ups
Cash Out: 800 Meter Run
Monday, 10/2/17
Core Strength
10 Minute EOMOM:
15 GHD Sit Ups
WOD
10 Minute AMRAP:
3 Burpee Box Jump Overs (24″/20″)
3 Deadlifts (225#/155#)
6 Burpee Box Jump Overs (24″/20″)
6 Deadlifts (225#/155#)
9 Burpee Box Jump Overs (24″/20″)
9 Deadlifts (225#/155#)
Etc…
Friday, 9/29/17
Strength
Front Squats
3-2-1-1-1
*Increase weight each set
WOD
For Time:
40 Power Snatch (75#/55#)
100 Double Unders
60 Thrusters (75#/55#)
100 Double Unders
40 Power Snatch (75#/55#)
*15 Minute Time Cap
Thursday, 9/28/17
Pick a Skill
WOD
12 min EMOM:
1: 10 Bench Press (155/105)
2: Max Rope Climbs
3: Rest
Wednesday, 9/27/17
Accessory Work
5×8 Sumo Deadlift
WOD
For Time:
40 Calorie Bike
40 Toes To Bar
20 Calorie Bike
20 Toes To Bar
Tuesday, 9/26/17
Gymnastics Strength
3×12 Strict Pull Ups
WOD
3 min AMRAP:
12 KB Swings (53/35)
10 Box Jump Overs (24/20)
8 Burpees
Rest 90 Seconds
3 min AMRAP:
10 KB Swings (53/35)
10 Box Jump Overs (24/20)
10 Burpees
Rest 90 Seconds
3 min AMRAP:
8 KB swings (53/35)
10 Box Jump Overs (24/20)
12 Burpees
Monday, 9/25/17
WOD
50 Wall Balls (20#/14#)
15 Power Cleans (135#/95#)
50 Wall Balls (20#/14#)
10 Power Cleans (185#/135#)
50 Wall Balls (20#/14#)
5 Power Cleans (225#/155#)
*12 Minute Time Cap
Conditioning
4 Sets:
2:00 Max Calorie Row
*1:00 Rest
Friday, 9/22/17
Strength
5-4-3-2-1
Push Press (Unbroken)
*Rest 90 Seconds after each set
*Increase weight each set
WOD
6 Rounds:
50′ Single Arm Overhead Walking Lunge (53#/35#)
15 V Ups
Thursday, 9/21/17
“Pick a Skill”
WOD
For Time:
2k Row
*Every 90 seconds perform 5 burpees over the rower