Thursday, 10/14/21

Accessory Work

3 Sets:
10 Snatch Grip Push Press
10 Seated Sots Press

WOD

7 Sets For Load:
1 Snatch

Wednesday, 10/13/21

WOD

For Time:
60 Toes to Bar
*Starting at 0:00 perform 12 burpees at the start of each minute
*10:00 Time Cap

Stamina

8 Rounds:
:40 Echo Bike For Calories
:20 Rest

Tuesday, 10/12/21

WOD

For Time:
20 Pulls on the Rower
15 Wall Balls (20#/14#)
*Row until you accumulate 2,000m/1,600m

Accessory Work

3 Sets:
30 Russian Twist
20 Alternating Single Leg Deadlifts (20#/14#)

Monday, 10/11/21

Strength

6 Minute EMOM:
1 Hang Squat Clean

WOD

8 Rounds For Reps:
:20 Muscle Ups
Rest :10
:20 Clean and Jerks (135#/95#)
Rest :10

Friday, 10/8/21

WOD

Every 5:00 For 3 Rounds:
200m Farmers Carry (35#/25#)
In Remaining Time AMRAP:
10 Dumbbell Deficit Push Ups
10 Dumbbell Squats

Thursday, 10/7/21

WOD

4×4:30 Rounds For Reps:
800m Run
In Remaining Time Complete As Many Double Unders As Possible
*Rest 1:30 Between Rounds

Midline Strength

4 Sets:
:30 Hollow Body Hold
30 Russian Twist (20#/14#)

Wednesday, 10/6/21

WOD

“Lane”
5 Rounds For Reps:
Max Unbroken Hang Power Snatches (135#/95#)
Max Unbroken Handstand Push Ups
*Rest As Needed Between Rounds

Tuesday, 10/5/21

WOD

9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10

Stamina

16 Rounds For Calories:
:10 Calorie Row or Bike
:20 Rest

Monday, 10/4/21

Strength

8:00 Build to a Heavy 2 Rep Touch N Go Power Clean

WOD

12 Minute AMRAP:
9 Deadlifts (115#/85#)
6 Burpees
3 Power Cleans

Friday, 10/1/21

WOD

6 Rounds For Time:
24/18 Calorie Bike
12 Box Jump Overs (30″/24″)
*You may touch the top of the box with your hands

Midline Skill

With a Partner:
100 Med Ball Sit Up Tosses (50 Each)