October 6, 2017

Warm up:
3min row
8 Band Goodmornings
8 Db Thruster
:20sec LT Plank
:20sec Rt Plank
x2

“Bear Complex”: 7sets
Power Clean, Front Sqt, Push Press, Back sqt, Push Press = 1set
Bar cannot rest on the floor
Rest as needed
x5

October 5, 2017

Warm up:
400m
10 Jumping Lunges
8 Ring Rows
8 Russian swings

x2

Strength:
16 alt Reverse Lunge medium to hvy load
rest 1min
5 weighted Pull ups @2010
rest 1min
x4

22min AMRAP
200m run
2 Rope Climb
3 Stone To shoulder
6 HSPU
50m Farmers carry 70/53

October 4, 2017

Warm up:
3min row
8/8 single leg hip ext
8 Chin ups
:20sec Plank hold
x2

Strength:
2 Hng Power Cleans hvy as possible
rest 1min
6 Weighted Dips @2011
rest 1min
x5

WOD:
:45sec DL 225/135
:45sec Burpee over bar
REST 90sec
:45sec Wall Balls
:45sec DU’s
REST 90sec
X3

October 3, 2017

Warm up:
400m
:15sec HS hold
8 Goodmornings bar
8 Dips
x2

Strength:
5 Press @1011
rest 1min
8 KB swings HVY
rest 1min
x4

3min AMRAP
3 Clean & Jerks 155/105
6 Box Jump overs 24”/20”
9 HR Push ups
rest 2min
x4

October 2, 2017

Warm up:
2min jump rope
8 Goblet Sqts
8 Dips
2 Wall Walks
x2

Back Squats
4 @ 80%, 3 @ 85%, 2 @90%
4, 3, 2 increase weight 2nd time through
Rest 90sec+

WOD:
400m
30 Thrusters 95/65
30 Pull ups
400m
15 Thrusters
15 Pull ups
400m

September 29, 2017

Warm up:
2min row
:45sec band Lat stretch each side x1
8 OHS PVC
5/5 KB cleans https://www.youtube.com/watch?v=cPYfiwpUeSE
8 Hip Ext on GHD
x2

Strength:
5 OHS, @2111
rest 1min
x3
5 Hang Snatch start @70%, rest 75sec
x4

12min AMRAP
Chorizo Makers 30/20
T2B
2-4-6-8-10-12…

September 28, 2017

Warm up:
400m
8 Wall Squats
8 Ring Row
8 Light KB swings
8 Power Jerk PVC- Bar
x2

Strength:
1 Sqt Clean + 2 Front Sqt + 1 Power Jerk
8 sets, start @ 65% of C&J 1rm
rest 90sec

“Helen”
400m run
21 KB swings
12 Pull ups
x3

September 27, 2017

Warm up:
3min Row
10 Hollow Rocks
5/5 Suite case DL
10 Wall Balls
x2

Strength:
8 Bar Good mornings
rest 1min
5 Close Grip Bench @3011
rest 1min
x4

16 min AMRAP
8 DB Thrusters 40/30
8 T2B
8 Burpee Box Jump 24”/20”

September 26, 2017

Warm up:
2min Assault bike
2min Row
8 KB swings
8 DB Press w/ pause at top
8 GHD sit ups
x2

10min EOMOM
E: 2 Power Cleans 80%-85%
O: 5 Strict HSPU

Endurance:
:20sec Assault Bike
REST 2min
X5
+
REST 4min
+
:20sec Row
REST 2min
X5

September 25, 2017

Warm up:
400m
5/5 single leg hip ext
8 Goblet sqt @11X1
8 Dips
x2

Strength:
3 Back Sqts start @80%, @1011
rest 90sec+
x5

WOD:
15 Pull ups
20 Front Squats 9565
800m
20 Front Squats
15 Pull ups

Cool Down:
1 min plank
rest 1min
x3