September 11, 2018

Warm up:
400m run
10 Bird Dog
SA OH carry Down Switch back
10 Plank Reach
X2

Strength:
8 Seated DB Press @3011
Rest 1min
8 Ring Row @1011
Rest 1min
X5

WOD:
50 Burpees
EMOM 4 Weighted Box step overs 20”/18” Box, holding 35#s/20#s
Start with Wt Box Step over

Cool Down:
Side Plank 40sec Rt, rest 30sec, 40sec Lt, rest 30sec
X3

September 10, 2018

Dynamic Warm up
10 External Oblique Opener
8 Banded Goblet Sqt 35/26
8/8 Powell Raise
X2

Strength:
3×10 Back Squats
1st set at 65%, then increase each set
After each set 5-7 HSPU
Rest 2min+

WOD:
15-10-5
Ground 2 OH 135/95
C2B Pull ups

September 7, 2018

Warm up:
1min Med Ball Pec Walk
3 Wall Walks
15 External Oblique Openers
8 Strict Dips
X2

Bench
5-4-3-2-1
Rest as needed

WOD:
15 Push ups
50m Right arm Farmers Carry 53/35
50m Left arm Farmers Carry
20 Ab-mat sit ups
x5

September 6, 2018

Warm up:
Sled Push down back (light)
8/8 KB Suitcase DL
8/8 Side plank rotation
8 DB Push Press
X2

Strength:
5 Deadlifts 70-75%
5 Box jumps (high as possible)
Rest 90sec
X5

14min AMRAP
3 Bar MU (6 C2B)
30’ DB Front Rack walking Lunge 40/25
7 Shoulder 2 OH 135/95
30’ DB Front Rack walking Lunge

September 5, 2018

Warm up:
Dynamic Warm up
8 DB Press
8 Muscle Clean
8 Bar Front Sqt
X2

Hang Squat Cleans
12 reps starting at 60%, slightly increase weight, do not exceed 90% of 1rm
Rest 75sec

WOD:
Thruster 95/65
Row For Cal
3-6-9-12-15

Cool Down:
Side Plank 30sec hold rest 30sec, 30sec hold rest 30sec
X4

September 4, 2018

Warm up:
2min jump rope
10 Dead Bugs
:20sec HS Hold
8 GHD Hip Ext

10min EOMOM
E: 3 Push Press (around 75%)
O: 8 Ring Rows

16 KB swings 53/35
8 T2B
8/6 Cal Assault bike
Rest 2:30min
X4

September 3, 2018

Warm up:
2min Row
10 Bird Dog
10 Banded Goblet Sqts
:25 sec Push up plank hold
X2

Find 20 rep Max Back Squat

5min AMRAP
4 Strict Pull ups
4 Power Cleans 155/105
20 DU’s
Rest 2min
X3

August 28, 2018

Warm up:
2min Row
8/8 SA DB Push Press
SA OH carry Down switch Back
10 GHD Hip Ext
X2

Strength:
3 Strict Press @2011
Rest 75sec
5 Ring Row @1012 (sec pause Chest to Ring)
Rest 75sec
X5

WOD:
Row 250/200m
10 Clean & Jerks 135/95
Rest 3min
X3

August 27, 2018

Warm up:
Dynamic Warm up
10 Deadbugs
15/15 Jane Fondas
10 Goblet Sqts @2011
X2

Back Squat
20 reps, 1 attempt around 65%

20min AMRAP
5 Strict Pull ups
10 Push ups
15 Russian KBS 53/35
200M run

August 24, 2018

Warm up:
Dynamic warm up

Strength:
5 Burpees AFAP right into
20m Hvy Sled Push (no run)
Rest 90sec-2min
X4

WOD:
2k Row
200m Farmers carry 53#s/35#s KB
50 Box jumps step down 24/20
800m Run