Thursday 10-17-19

Warm-up

Agility drills

Skill

4×400 run

1min Rest

WOD

3rounds of…

1 min of bike Cals

1 min of Russian KBS (53/35)

1 min Bench Press (135/95)

1 min BB OHS (45/35)

1 min Rest

Wednesday 10-16-19

Strength

Front Squat

2-2-2-2-2

WOD

For Time

Row 50 cal

Then, 5 rounds of

7 T2B

25 DU’s

Then, 50 WB (every time u break 2 burpees)

Tuesday 10-15-19

Skill

Headstand/ HS pushups

WOD

22min AMRAP

8 HSPUS

12 Hang Power Cleans

200m Run

1min rest

Cashout– DB seated shoulder press 3×10/ Ring Dips 3×10

Monday 10-14-19

Strength

Dead Lift

8-8-8-8-8

Must be touch and go and tempo.

WOD

6 ROunds of…

10 BB Lunges (135/95) stationary

7 C2B Pullups

Then, complete 80 sit-ups.

Thursday 10-10-19

Strength

Bench Press

5-5-5-5-5

Push Press

5-5-5-5

WOD

For Time

50 cal Bike

500m Row

400m Run

Cashout

Dips

Wednesday 10-9-19

Warm up

Snatch Progressions/ Complex

WOD

3 – 4min Rounds to complete the following each round.

30 WB (20/14)

5 DL (275/195)

100m Sprint

Rest remainder of 4min time.

At min 12,

7min to establish heavy 1 RM Squat Snatch. Finish at min 19.

Tuesday 10-8-19

Warm up

Tabata

1) Ring Rows

2) Single Unders

3) Bird Dog

4) Kip

Strength

Strict Pull ups

8-8-8-8-8

Complete 10 GHD Sit-Ups after each set

WOD

5RFT

12 Knees to elbows

12 Burpee Box Jump overs (24/20)

40 DU’s

Monday 10-7-19

Strength

Squat Cleans

2-2-2-2 85%

Clean pulls

2-2-2 110%

WOD

12min AMRAP

15 Thrusters (95/65)

15 Power Cleans (95/65)

15 OHS (95/65)

200m Run