November 4, 2019

Warm up:
400m run
10 KB Deadbug
12/12 Clamshell
8 DB Thruster (light)
X2

Strength:
6/6 Rear Foot Elevated Split Squat
Rest 1min
2 Weighted Strict Pull ups
Rest 1min
X4

20min AMRAP of:
2 rds of Cindy
1 rd of DT

5 Pull ups
10 Push ups
15 Air sqts
X2
12 DL 155/105
9 Hng Pwr Cln 155/105
6 Push Jerks 155/105
X1

October 28, 2019

Warm Up:
2min Row
8/8 Reverse Lunges
10/10 Banded Steps
8/8 Side Plank Rotations
x2

Back Squats:
5 at 70%
3 at 80%
1 at 90%
x2

WOD:
50/40 Cal Row
50 Wall Balls
30 C2B
30 Box Jumps
10 Ground to OH 155/105

October 25, 2019

Warm up:
400m run
10 KB deadbug
10 Air Squats
10 Lat Pull downs
X2

Strength:
7/7 Weight on back Reverse Lunge in place
Rest 1min
5 Weighted strict dips
Rest 90sec
X4

WOD:
10 Ring MUs
30 Shoulder to OH 95/65
1000m row

October 24, 2019

Warm up:
400m run
SA OH Carry Down switch back
8 Goblet Sqts
10 Plank Reach
X2

Strength:
5 Strict Press
Rest 1min
30 DUs
Rest 1min
X4

WOD:
:30sec Wall Balls
:30sec Sit ups
Rest 1min
X6

Rest 3min

:30sec SDHP 75/55
:30sec Plank Burpee
X6

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