September 29, 2016

Warm up:
3 min Airdyne
10 Wall balls
8 GHD Sit ups
10 Push ups
x2

Back Squat
6 sets of 2 starting @80% and going up

WOD:
12 Thrusters 115/75
400 m run
x3

Cool Down:
15/15 Hammer Curls
x3

September 28, 2016

Dynamic Warm up
8 Wall Squats
8 Good Mornings
8/8 Band Steps L/R
x2

1 Snatch + 2 Sqt Snatch
4 sets @ 85%

5 min AMRAP
6 DL 245/155
3 MU
Rest 3min
5 min AMRAP
Sled Push Down
10 Push Press w/DB’s 45/30

Cool Down:
1 min Plank+:30sec Supper man
rest 1min
x3

September 27, 2016

Warm up:
2 min jump rope
8 KBS
8 Ring Row
:20sec HS hold
x2

Endurance:
10 Pulls on Rower Max effort
rest 90 sec
x8

WOD:
30 Box Jump Over’s 24”/20”
20 C2B Pull ups
400m Farmers Carry 70’s/53’s
20 C2B
30 Box Jump Over’s

Cool Down:
13 GHD Sit ups + 13 Push ups
x3

September 26, 2016

Warm up:
400m
8 OHS PVC-Bar
8 Dips
8 Chin ups
x2

1 Snatch Balance + 2 OHS =1
5 Sets @80%-90% of Snatch 1RM

WOD:
30 Wall Balls
20 Sit ups
10 Burpees
x4

Cool Down:
8/8 DB row
x3

September 23, 2016

Warm Up:
400m
8 OHS PVC- Bar
8 Snatch Drops PVC- Bar
8 Ring Rows
x2

Strength:
1 Power Snatch + 2 Hang Sqt Snatch
x5 (if needed quick reset betw reps)

WOD:
10 Craig Makers 35/20 DB’s
20 Pull ups
30 Hng Pwr Clean @115/75
20 Pull ups
10 Craig Makers

Cool Down:
7/7 DB rows + 20 sit ups
x3

September 22, 2016

Dynamic Warm up

Endurance:
1 min Airdyne
1 min Row
200m
Rest 2 min
x3

WOD:
2 Rope Climbs
5 DL @255/155
8 Box Jumps 30”/24”
x5

Cool Down:
Max plank hold w/35#/15# on back
x3
Rest 1 min between

September 21, 2016

Warm up:
3 min Airdyne
4/4 TGU’s
10 Wall Balls
8 Hip Ext on GHD
x2

Strength:
5 Press + 5 Push Press = 1
x3

18 min AMRAP
3 Stone to Shoulder
6 KB swings 70/53
12 T2B
24 DU’s

8 min Group stretch
Mandatory !

September 20, 2016

Warm up:
400m
5/5 Pistols
8 Kipping Pull ups
:30sec Hollow rock hold
x2

10mins working on HS Hold/HS Walk

10mins working on Snatch / Snatch warm up

“Amanda”
MU’s (SCALE=2 Pull ups + 2 dips = 1MU)
Sqt Snatch 135/95
9-7-5

Cool Down:
800m Tempo run

September 19, 2016

Warm up:
3 min Row
8 Air Squats
8 Press w/DB’s
8 Russian KB swings
x2

10 min EOMOM
E: 2 Back Squats @85%-90%
O: 6 HSPU

WOD:
10 Cln & Jrks 155/105
500m Row
x3

Cool Down:
12 GHD Sit ups
x3 NFT

September 16, 2016

Warm up:
3 min Airdyne/ row
20 Walking Lunges
8 Push Press BN PVC-Bar
8 Muscle Snatch PVC-Bar
x2

Box Squats
5 sets of 3 @80%

WOD:
20 Snatches 75/45
20 Burpees
15 Snatches 95/65
15 Burpees
10 Snatches 135/95
10 Burpees
5 Snatches 155/105
5 Burpees

Cool Down:
Accumulate 2min L-sit
Every time you break 8 V-ups