September 13, 2018

Warm up:
2min Jump rope
8 BN Snatch Grip Push Press PVC- Bar
8 OHS PVC-Bar
8 KB swings
X2

8 EMOM
3 Power Snatch (TnG)

WOD:
500m Row
50m Farmers Carry 53/35
Rest 2min
X5

September 12, 2018

Warm up:
1min Med Ball Pec Walk 14/10
8/8 Single Leg DL
5 Roll outs
8 Strict Dips
X2

Strength:
5 Close Grip Bench @20X1
Rest 1min
3 Deadlifts 80% @1111 ( pause at top, full activation, 1sec at bottom)
Rest 1min
X5

WOD:
3 Ring MUs (6 pull ups + 6 Dips)
30 Wall Balls
10 T2B
2 Ring MUs (4 pull ups + 4 Dips)
30 Wall Balls
10 T2B
1 Ring MU (2 pull ups + 2 Dips)
30 Wall Balls
10 T2B

September 11, 2018

Warm up:
400m run
10 Bird Dog
SA OH carry Down Switch back
10 Plank Reach
X2

Strength:
8 Seated DB Press @3011
Rest 1min
8 Ring Row @1011
Rest 1min
X5

WOD:
50 Burpees
EMOM 4 Weighted Box step overs 20”/18” Box, holding 35#s/20#s
Start with Wt Box Step over

Cool Down:
Side Plank 40sec Rt, rest 30sec, 40sec Lt, rest 30sec
X3

September 10, 2018

Dynamic Warm up
10 External Oblique Opener
8 Banded Goblet Sqt 35/26
8/8 Powell Raise
X2

Strength:
3×10 Back Squats
1st set at 65%, then increase each set
After each set 5-7 HSPU
Rest 2min+

WOD:
15-10-5
Ground 2 OH 135/95
C2B Pull ups

September 7, 2018

Warm up:
1min Med Ball Pec Walk
3 Wall Walks
15 External Oblique Openers
8 Strict Dips
X2

Bench
5-4-3-2-1
Rest as needed

WOD:
15 Push ups
50m Right arm Farmers Carry 53/35
50m Left arm Farmers Carry
20 Ab-mat sit ups
x5

September 6, 2018

Warm up:
Sled Push down back (light)
8/8 KB Suitcase DL
8/8 Side plank rotation
8 DB Push Press
X2

Strength:
5 Deadlifts 70-75%
5 Box jumps (high as possible)
Rest 90sec
X5

14min AMRAP
3 Bar MU (6 C2B)
30’ DB Front Rack walking Lunge 40/25
7 Shoulder 2 OH 135/95
30’ DB Front Rack walking Lunge