October 19, 2018

Warm up:
Banded Hip Flexor Stretch
Banded Shoulder Warm up
SA OH walk down back switch
8 Russian KB swings
8 Ring Rows
X2

Strength:
3 Power Jerks between 70%-80%
Every 90sec
X5

16min AMRAP
6 T2B
4 Stone to Shoulder
2 Rope Climbs
1 Sled Push (down hvy as possible)

October 18, 2018

Warm up:
Dynamic Warm up
10 Deadbug
15 External Oblique Opener
15/15 Jane Fonda
X2

Strength:
15 Tall kneeling Hip Hinge Banded
Rest 1min
Back Squats
4-4-2-2 (starting at 82% and increase each set)
Rest 90sec

WOD:
Buy In: 2k row
30 Wall Balls
100m SA farmers carry Rt 53/35
100m SA farmers carry Lt
30 Wall Balls
Buy Out: 800m Run

October 17, 2018

Warm up:
400m run
8 OHS PVC- BAR
10 GHD Hip Ext
3 Wall Walks
X2

Strength:
8 Seated DB Strict Press @1011 (1sec pause at top)
Rest 1min
6 Strict Pull ups
Rest 1min
X4

7min AMRAP
7 KB DL 70/53
7 Box Jump step Down 24/20
REST 3min
7min AMRAP
7 Power Snatch 95/65
7 T2B

October 16, 2018

Dynamic Warm up
8 Seated Box Jumps
8 KB swings
:20sec HS hold
X2

Strength:
Sled Push Down back (hvy)
Rest 75sec
5 Weighted Dips @2011
Rest 75sec
X4

WOD:
3min Clock
400m run
Remaining time Ground to OH 155/105
Rest 2min
3min Clock
400m run
Remaining time Push ups
Rest 2min
3min Clock
400m run
Remaining time Air Squats
Rest 2min
3min Clock
Remaining time Burpees

October 15, 2018

Warm up:
400m run
8/8 Half kneeling SA DB Press
10 GHD Hip Ext
:30sec Plank hold
X2

Strength:
8 Goodmornings
Rest 1min
10 GHD Sit ups
Rest 1min
X4

WOD:
DB Thruster 35’s/25s
3-6-9-12-15
Pull ups
15-12-9-6-3

October 12, 2018

Warm up:
400m run
10 Hollow Rocks
10 GHD Sit ups
8 DB Push Press
X2

Every 90sec
2 Power Cleans between 80-85%
X7

“Nate”
20min AMRAP
2 Ring MUs (scale: 2 C2B and 2 Dips)
4 HSPU
8 KB swings 70/53

October 11, 2018

Dynamic Warm up
15/15 Jane Fonda
10 Banded Goblet Sqts
10 Ring Row
X2

Strength:
Back Squat
5-5-3-3 (starting @78% and increase each set)
Rest 75sec
8/8 Bent Over Row
Rest 75sec
X4

WOD:
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/26)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lb)
50 GHD Hip Ext
50 Wall Balls (20/14 lb)
50 Burpees
50 DUs

October 10, 2018

Warm up:
400m run
8/8 Powell Raise
8 Dips
:30sec Forearm Plank
X2

Strength:
Bench Press
2-4-6-8-10-8-6-4-2
(2-4-6-8-10: all @65%)
(8-6-4-2: increase by 5% each set)
Rest as needed

WOD:
Buy In: 400m run
Pull ups
Slamballs (catch on the bounce)
21-15-9
Buy Out: 400m run

October 9, 2018

Warm up:
Banded Shoulder Warm up
Dynamic warm up
8 DB Press
10 GHD Hip Ext
10/10 Lateral Bounds VIDEO

10min EOMOM
E: 3 Push Press
O: :30sec Max DU’s

WOD:
4 HSPU
8 Power Clean 115/75
12 Box Jump overs 24/20
x5

October 8, 2018

Warm up:
400m run
1min Med Ball Pec Walk
X1
15 Exteranl Oblique Opener
15/15 Jane Fonda
8 Russian KB swings
X2

Strength:
2 Dead Lifts start @80% and increase
Rest 75sec
8 DB Flat Bench
Rest 75sec
X5

16min AMRAP
8 KB Suitcase DL (Rt)
50m SA Farmers Carry (Rt)
8 KB Suitcase DL (Lt)
50m SA Farmers Carry (Lt)
200m run