November 9, 2018

Warm up:
Slam ball carry (bear Hug) 200m
10 Air Sqts
8/8 Elbow on knee external rotation
8 Dips
x2

Strength:
8 Seated DB Curl @2121
Rest 1min
8/8 DB Row
Rest 1min
X4

WOD:
4 Clean & Jerks 155/105
5 Burpees
8 Cal Assault bike
Rest 2-3mins
X4

November 8, 2018

Warm up:
400m run
OH band Pec / Shoulder stretch
Forearm Stretch
SA OH carry Down back switch down back
5/5 Hng DB Snatch
8 H2H KB swings
x2

Find 1rm Power Snatch

WOD:
100m 53/35 Farmers Carry
50 DU’s
2 Rope Climb
x4

Cool Down:
1min Plank wt on back
rest 1min
x3

November 7, 2018

Warm up:
3min row
8/8 single leg KB DL
8 Hip ext w/ Pause
:30sec plank
x2

Find 1RM Deadlift

WOD:
Row 1000m
10 T2B
10 KB swings 53
Rest 4min
Row 500m
10 T2B
10 KB swings
Rest 2min
Row 250m
10 T2B
10 KB swings

November 6, 2018

Warm up:
Banded Bully
8 Deadbug
8/8 Powell Raise
:40sec Med Ball Pec 14/10
x2

Find 1RM Strict Press

“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups

November 5, 2018

Warm up:
200m run
10/10 Theraband Lateral Walk
8 Goblet Sqts
:30sec Side plank each side
x2

Find 1RM Back Squat

“Kelly”
400m run
30 Box Jumps
30 Wall Balls
x5

October 26, 2018

Warm up:
400m run
8/8 KB Suitcase DL
10 Hollow Rocks
:20 sec HS hold
X2

Strength:
3 Sumo DL start @70% and increase
5 Seated Box Jump
Rest 90sec
X5

WOD:
8 Shoulder 2 OH 115/75
8 Pull up
200m walk/run 53/35 KB
x4

October 25, 2018

Warm up:
200m run with Dynamax ball
15/15 Clamshell
8 DB Push Press
10 KB swings
X2

Back Squats
2-2-2-1-1-1
Start at 86% and increase, the ceiling on weight is 96%
Rest 2-3 min

WOD: Break up reps any way you want
30 Ground to OH 135/95
30 T2B

October 24, 2018

Dynamic Warm Up:
5/5 DB Snatch
10 Ring Rows
10 KB swings
X2

7 min EMOM
3 Hang Power Snatch

WOD:
100m Farmers Carry 53s/35s
30 Box Jumps 24/20
15 Chorizo Makers 25/10
800m run
15 Chorizo Makers
30 Box Jumps
100m Farmers Carry

October 23, 2018

Warm up:
400m run
8/8 Powell raise
SA OH carry down switch back
12 walking reverse lunge
X2

Strength:
8 Seated Barbell Press @2011
Rest 1min
100’ Single arm farmers carry switch arms 100’
Rest 1min
X4

WOD:
1min Assault bike
3 Ring MUs (9 pull ups, 9 dips)
1 min Row For Cals
Rest 2min
X4
Score is Cals per round

October 22, 2018

Warm up:
3min easy row
15 External Oblique Opener
15/15 Jane Fondas
10 HR Push ups
X2

Strength:
7 Barbell RDLs
Rest 1min
5 Bench w/ pause at chest
Rest 1min
X4

WOD:
Buy in: 50 DUs
Hang Squat Clean 95/65
Burpee over bar
5-10-15
Buy out: 50 DUs