October 20, 2017

Warm Up:
400m
:40 lat foam roll each side x1
8 Hang Power Snatch
8 OHS
8 Snatch Balance
x2

Snatch
8 reps between 75-85%
rest 75 sec

WOD:
10 Clean and Jerks 155/105
2 Rope Climbs
20 T2B
30 Box Jumps
400m
30 Box Jumps
20 T2B
2 Rope Climbs
10 Clean and Jerks

October 19, 2017

Warm Up:
3 min Row
8 Bird Dog
8 KBS
8 Ring Rows
x2

Strength:
12 Box Step Ups
rest 1min
5 Weighted Chin Up @2011
rest 1 min
x5

WOD:
:30 DB Snatch 40/30
rest :30
:30 Dips
rest :30
:30 Burpee to Plate
rest :30
:30 Air Squats
rest :30
x2
rest 4 min
x2

October 18, 2017

Warm Up:
400m
8 Drop Push Jerk
8 Good Mornigs
:30 plank
x2

Strength:
5 Push Jerk
rest 75 sec
x5

15 min amrap
30 Deadlifts 225/135
50 Wall Balls
30 Cal Row
50 DU
30 HSPU

October 17, 2017

Warm up:
400m
8 Russians KBS
8 Box Jumps
:30 plank
x2

Strength:
5 Power Clean TNG
rest 1 min
5 Weighted Dips @2011
rest 1 min
x5

WOD:
800m
50 KBS 53/35
50 Pushups
800m

October 16, 2017

Warm Up:
3 min row
8 Goblet Squats
8 DB push press
8 hanging hollow rock
x2

Strength:
6/6 Bulgarian Split Squats @30×1
rest 1 min
5/5 Single Arm DB Press @21×1
rest 1 min
x4

“FRAN”
21-15-9
Thrusters 95/65
Pullups

October 13, 2017

Warm up:
3min Row
:30sec Band Lat stretch
8 Barbell Goodmornings
8/8 LT RT band steps
:30sec plank

3 Close Grip Bench, @1011, Hvy as possible
Rest 75sec
7/7 Suitcase DL hvy
Rest 1min
X5

WOD:
Power Clean 135/95
Ring Dips
21-15-9

October 12, 2017

Warm up:
2min Jump ropes
8 Hollow Rocks
8 Front Sqt
8 DB Press light
x2

10min EOMOM
E: :20sec max Ring MUs
O: 2 Clean & Jerks (Heavy)

WOD:
1min Wall Balls
REST 1min
1min Box Jumps 24/20
REST 1min
1min Cal Row
REST 1min
X4

October 11, 2017

Dynamic Warm up
8 High Hang Snatch PVC- Bar
8 Band Goodmornings
8 Dips
x2

5 Hang Power Snatch
Rest 1min
8 Alt Front Rack Reverse Lunge
Rest 1min
X4

WOD:
800m run
20 SDHP 95/65
20 Push ups
400m run
15 SDHP
15 Push ups
200m
10 SDHP
10 Push ups

October 10, 2017

Warm up:
3min row
:15sec HS hold
8 KBS
8 Ghd sit ups
x2

5 Push Press
rest 1mn
Sled Push Down back
Rest 90sec
X4

5min AMRAP
5 DB Power Clean 40lbs/30lbs
12 Walking Lunges w/ DBs
5 T2B
REST 3min
X3

October 9, 2017

Warm up:
400m
8 Hollow rocks
8 DB Thruster
8 Dips
x2

Back Squat
Find 1RM

WOD:
7 Thrusters 105/75
7 Pull ups
200m run
x5