Thursday 11-1-18
Strength
Front Squats
2-2-2-2-2
WOD
4RFT
7 C2B Pull-ups
12 Box Jumps
16 DB Snatches (50/35)
Cashout– 500m Row For Time
Archive for month: October, 2018
Halloween 10-31-18
Strength
Bench
8-8-8-8-8
WOD
8min AMRAP
12 OHS (95/65)
30 DU’s
Rest 2min
2min AMRAP
ME Push Ups
Tuesday 10-30-18
Skill
Pull-ups/ Chest to bar/ Bar MU’s
WOD
Run 200m
10 Power Cleans (155/95)
1 Rope Climb
Rest 1min
Run 200m
8 Power Cleans (185/105)
1 Rope Climb
Rest 1min
Run 200m
6 Power Cleans (205/115)
1 Rope Climb
Rest 1min
Run 200m
4 Power Cleans (225/125)
1 Rope Climb
Rest 1min
Run 200m
2 Power Cleans (245/145)
1 Rope Climb
25min Time cap
Monday 10-29-18
Strength
Push Press
5-5-5-5-5
WOD
2RFT
40 KBS (62/35)
30 FS (95/65)
20 Knees to Elbows
10 HSPU’s
Friday 10-26-18
Warm up
Strength
Back Squats
15-8-3-8-15
Go Heavy As possible each set, go heavier on 3 than previous weeks 5.
WOD
3RFT
15 DL (225/135)
25 WB (20/14)
Cashout– 3min plank
Thursday 10-25-18
Dynamic Warm up/ agility
Skill
4 x 400m Run
Rest 1min between sets.
Scale= 4 x 200m or 4 x 400m row
WOD
5RFT
7 T2B
10 Box Jump overs (24/20)
6 Turkish get-ups (45/25)
Cashout– practice HS holds
Wednesday 10-24-18
Strength
Clean Complex
Below knee Hang PC + below knee SC + SC + FS
5 Sets
WOD
7:00min AMRAP
3 Hang Squat Snatches (135/85)
35 DU’s
RX+ (155/95)
Monday 10-22-18
Skill
“Grace”
30 Clean and Jerks for Time (135/95)
WOD
18-15-12-9
Thrusters (95/65)
Burpees
RX+ (115/85)
Friday 10-19-18
Back Squat
20-10-5-10-20
Measure total volume
WOD
3RFT
20 DB Walking Lunges (50/35)
30 Sit-ups
10 HSPU’s
Thursday 10-18-18
Skill
Ring MU progression
WOD
10:00min AMRAP
Ascending Ladder by 3 starting at 3
3-6-9-12…
Hang Power Snatches (95/65)
Pull-ups
Burpees
