Motivational Monday 10-19

Strength

Back Squat

5-3-3-1-1-1…

Establish 1RM

WOD

“Grace”

30 Clean and Jerks for time

(135/95)

Cash out– 1000m row for time

  

Functional Friday 10-16

Strength

Bench Press

8-6-4-2-2-2

WOD

17: 00min AMRAP

Start bear complex, then 10 BS (135/95), complete complex

400m run (carry SB first and last 50m)

8 Ring Push-ups

  

Thankful Thursday 10-15

Warm-up

Practice DU’s

Strength

DL

5-5-5-3-3-3

WOD

50 DU’s

30 KBS (62/35)

30 OH Walking Lunges (45/25)

30 Pull-ups

30 WBSU’s

30 box Jumps 

50 DU’s

 

Weightlifting Wednesday 10-14

Strength

OHS

5-5-3-3-3-3…

Find 3RM

WOD 

7:00min AMRAP

6 S2OH (155/105)

12 Slam Balls (20/10)

Weightlifting 

1 Push Jerk + 1 Split Jerks (pause)

5 sets

Snatch Pulls

2-2-2-2-2 

  

Tuesday 10-13

Skill

7:00 min EMOM

T2B for 20secs/40 secs rest

WOD

500m cal row

10-9-8-7-6-5-4-3-2-1

C2B

Burpees

Then, 40 sit-ups

Cashout– Yoga Pose/ Warrior

  

Motivational Monday 10-12

Strength

10:00min EMOM

Clean (squat) + Hang Clean (squat)

*add weight every 2min/2 sets

*work to heaviest set possible

WOD

5RFT

10 Hang Power Cleans (135/95)

20 WB

200m Run

*18min time cap

Fitness

4RFT

10 KBS (choose weight)

20 Air Squats

200m run

Cashout– 1 min ME Push-ups/ Stretch

  

Thighday Friday 10-8

Sttength

Back Squat

5-55%

5-65%

2-70%

2-75%

2-85%

2×2- 90%

WOD

2RFT

30 Box Jumps

25 DL (185/95)

20 Ring Rows

10 Back Extensions

Cash out– 5×20 Bicep curls

  

SuperHero Thursday 10-8

Strength

EMOM 7:00min 

HSPU’s or Bench Press

20 seconds of work

WOD

12:00min AMRAP

8 S2OH (135/95)

10 Burpees over Bar

100m WB run (20/14)

  
 

Weightlifting Wednesday 10-7

Strength

Snatch

1-1-1-1-1…

20min after warm-up

WOD

 Squat Cleans (165/95)

9-6-3

Double Unders

50-40-30

WeightLifting

Power Clean+ hang cluster

5 sets

Snatch Grip behind neck PP

5 sets

Dips

8-8-8-8

  

Tanktop Tuesday  10-6

Strength

Push Jerks

3-3-3-3-3

WOD

Run 200m

Rest 1:00min

Run 400m 

Rest 1:00min

Run 200m

Then complete, in any order

80 KBS (62/35)

60 sit-ups

40 Pull-ups

Cashout- Ring Support- 1min