September 18, 2017

Warm up:
2min row
8 Back Sqts bar
8 Ring Rows
8 DB Thruster
x2

Strength:
1 Back Squat90%-95%
REST 75sec
2 Weighted Strict Pull ups
REST 75sec
X6

WOD:
21 Thrusters 95/65
21 Cal Row
15 Thrusters
15 Cal Row
9 Thrusters
9 Cal Row

September 15, 2017

Warm up:
3min row
10 Lunge into Pigeon
8 Goblet Sqt 35/26
8 DB Push Press
x2

Strength:
Hang Sqt Clean + Front Sqt start @70% Clean 1rm
8 sets, rest 90sec betw

15min AMRAP
5 Curtis P’s 95/65 (hang sqt clean + Lunge + Lunge + Push Press)
10 Box Jump Overs 24”/20”
5 Burpee Pull ups

September 14, 2017

Warm up:
400m run
8 DB Press Light
8 Chin ups
8 GHD Sit ups
x2

Strength/Skill:
3 Push Press start @80%
2 Bar MU’s
REST 90sec
x5

WOD:
400m run
6 Power Cleans @ 75%
100m farmers carry 53/35
4 Power Cleans @ 75%
100m farmers carry 53/35
2 Power Cleans @ 75%
100m farmers carry 53/35
400m run

September 13, 2017

Warm up:
3min row
8 Bar Goodmornings
8 Kb swings
:25 sec plank
x2

10min EOMOM
E: 2 DL @1010 (hvy weight with good form)
O: :20sec Max Push ups

WOD:
20 Alt DB Snatch 45/30
20 Walking Lunges holding 45/25# plate
20 DU’s
REST 2min
X5

September 12, 2017

Warm up:
2min jump rope
8 DB thruster
8 Ring Rows
:15 sec HS hold
x2

Strength:
8 Clean & Jerks (singles)
betw 75%-85%
Rest 90sec betw

WOD:
:30sec Pull ups
:30sec Box Jumps Step down
Rest 1min
:30sec SDHP 95/65
:30sec HSPU
REST 1min
X3
+
REST 4min
+
Repeat

September 11, 2017

Warm up:
400m
10 Lunge into Pigeon
8 Wall Sqts
8 Dips
x2

Strength:
2 Back Sqts start @85%, @1011
REST 1min
3 Weighted Pull ups
REST 75sec
X5

WOD:
400m
25 Wall Balls
10 T2B
x3

September 8, 2017

Warm up:
400m
8 Press w/ Dbs
8 OHS PVC-Bar
8 Hang Squat Snatch PVC-Bar
x2

Strength:
4 Press @30X1, rest 75sec (focus on tempo)
x5

15min AMRAP
2 Rope Climbs
5 Squat Snatch 115/75
200m

Cool Down:
8/8 alt Hammer Curls +
8 GHD sit ups
x3

September 7, 2017

Warm Up:
3min row
10 KB swings
12 Walking Lunges
:15sec HS hold
x2

Strength:
5 Hang Power Snatch
rest 1min
5/5 Bulgarian Split Squat
rest 1min
x4

WOD:
10 Clean & Jerks 135/95
Row 400m
REST 3min
X3

September 6, 2017

Warm up:
3min row
8 Good Mornings
5/5 Suite case DL
:30sec Plank
x2

Strength:
3 DeadLifts @2011 (weight that is manageable with tempo)
rest 75sec
8 close Grip Bench @20X1
rest 75sec
x5

WOD:
:30sec wall balls
rest 30sec
:30sec dips
rest 30sec
:30sec OH Lunges 45/25
rest 30sec
:30sec Burpees
rest 30sec
x2
REST 4min
x2

September 5, 2017

Warm up:
2min jump rope
10 Lunge into Pigeon stretch
8 Ring rows
8 Press w/ DBs
8 Air Squats
x2

Strength:
3 Back Squats @1011, start at 80%
rest 1min
5 Weighted Pull ups
rest 1min
x5

WOD:
10 T2b
15 Thrusters 95/65
30 DU’s
x3