September 21, 2018

Warm up:
1min Med Ball Pec Walk
1min Single Jump rope
X1
8/8 Suitcase KB DL
10 KB swings
8 Chin Ups
X2

Strength:
12 DB Bench @2020
Rest 75sec
8 Barbell Good mornings
Rest 75sec
X4

WOD:
30 Slamballs 50/30
20 Alt DB Snatch 40/25
10 Burpee Pull ups
800m run
10 Burpee Pull ups
20 Alt DB Snatch
30 Slamballs

September 20, 2018

Warm up:
Dynamic Warm up
:20sec HS hold
8 GHD Hip Ext
10 KB swings
X2

Strength:
3 Push Jerks @75%
Right into Sled Push Down (hvy enough not to run)
Rest 90sec
X4

“Fight Gone Bad”
1min Wall balls
1min SDHP 75/55
1min Push Press 75/55
1min Box Jump 20”
1min Row for Cal
Rest 1min
X3

September 19, 2018

Warm up:
2min row
8 DB RDLs
8/8 Powell Raise
8/8 Side Plank Rotation
X2

5 Sumo Deadlifts @1111
Rest 1min
5 Weighted Strict Dip @2011
Rest 1min
X5

WOD:
75 DU’s
Power Clean 135/95
T2B
12-10-8-6-4-2
75 DU’s

September 18, 2018

Warm up:
400m run
SA OH carry Down switch back
8 Strict dips
8 Pull ups
X2

Strength:
Strict Press
5-4-3-2-1
Rest as needed

WOD:
Max Push ups right into
:30sec Assault bike @ a pace that can be maintain for each rd (Hard)
Rest 2min
X6

Cool Down:
Side Plank Rt 45sec rest 30sec
Lt side plank 45sec rest 30sec
X3

September 17, 2018

Warm up:
Dynamic Warm up
15 External Oblique Opener
10 Hollow Rocks
15 Tall Kneeling Banded Hip Hinge
10 Banded Goblet Sqt
X2

Strength:
Find 10RM Back Squat

WOD:
10 Cluster 95/65
10/8 Cal Row
Rest 90sec
X4

September 14, 2108

Warm up:
400m run
10 Deadbug
8 GHD Hip Ext
8 DB Press
X2

Strength:
5 Push Jerk 70-75%
Rest 90sec
X5

15min AMRAP
20 Dynamax Ball Sit ups
50m Farmers Carry 70#s
10 HSPU