October 23, 2019

Warm up:
2min easy row
8 KB Deadbug
8/8 Reverse lunge in place
8 Ring Row
X2

10min EOMOM
E: 7/7 Pistols
O: 2 Legless Rope Climbs

7min AMRAP
3 Power Cleans 115/75
6 T2B
9 DB Push Press 40/25

Rest 6-8 mins

10 Prowler Push (1 way) M: 1-45# + 1- 25# plate ea / W: 1-35# ea

October 22, 2019

Dynamic Warm up
Banded Hip Flexor Stretch
Couch Stretch
Cossack Stretch

WOD: 40 min CLOCK
800m run
20 Pull ups
35 Push ups
50 Air Squats
x4

October 21, 2019

Dynamic warm up
10 / 10 Lateral Band steps
10 Wall Sqts
8 DB Press (light)
X2

2 Front Squat
Rest 1min
3 Weighted Pull ups
Rest 1min
X5

WOD:
5 Burpees
5 Thrusters 95/65
5 Burpees
5 Thrusters
250m/200m row
REST 1min
X5

October 18, 2019

Warm up:
Banded hip flexor stretch
Couch Stretch (video)
200m run
X1
15/15 Clamshell
8/8 Lateral Box Step up
8 Plank reach
X2

Back Squats
5-5-5-5

WOD:
5 Power Cleans 135/95
7 Burpees
12/10 Cal Assault bike
REST 3min
x4 AFAP

October 17, 2019

Warm up:
2min row
10 Forward 10 Back Skater walk
8 Goblet Squat
8/8 Powell Raise
X2

Clean & Jerk
15 min find 1RM

7 min AMRAP
5 Strict HSPU
10 Pull ups
30’ OH Walking Lunges 45/25 (5 mats)

Rest 4min

7 min AMRAP
6 Strict HSPU
12 Pull ups
42’ OH Walking Lunges 45/25 (7 mats)

October 16, 2019

Warm up:
Dynamic Warm up
15 External Oblique Opener
8/8 KB suitcase DL
5 Ab Wheel Roll out
X2

Strength:
2 Deadlifts (Start at 85%)
Rest 90sec
5 Bench Press
Rest 90sec
X4

WOD:
50/40 Cal Row
40 Box Jump over 24/20”
30 T2B
20 SDHP 95/65
100m Farmers Carry 70s/53s

October 15, 2019

Warm Up:
2 min jump rope
SA OH Carry Down switch back
8/8 Elbow on knee external rotation
5 Ab wheel roll out

10min EOMOM
E: 2 Push Press (hvy)
O: :30sec DUs

5min AMRAP
3 Power Clean 155#/105#
5 C2B Pull ups
7 Push ups
Rest 3min
X3

October 14, 2019

Warm up:
200m run
15 External Oblique Openers
8 Russian KB swings into Goblet sqt
8 DB Push Jerk
X2

Strength:
1 Hang Squat Clean + 1 Front Squat + 1 SH to OH
7 sets every 2min

WOD:
Back Squats (BW)
400m Run
20-15-10-5

October 11, 2019

Warm up:
400m run
15 External Oblique Opener (video)
10 Forward 10 Back Skater Walk (video)
7/7 SA DB Sqt (video)

Strength:
Back Squats
10-10-10
Heavy last set

WOD:
15 Box Jumps 20”
15/15 DB Snatch 40/25
25 Box jumps
9/9 DB Snatch
35 Box Jumps
9/9 DB Snatch

October 10, 2019

Warm up:
400m run
8 Hip ext w/ pause (from the ground)
SA OH Carry Down switch back
8 Ring Rows
X2

Strength:
7/7 Seated Filly Press
Rest 1min
8/8 DB Row
Rest 1min
X4

WOD:
Buy in 15 Burpees
10 KB swings 70/53
15 T2B
25 Push ups
35 DUs
X3
Buy out 15 Burpees