October 25, 2018

Warm up:
200m run with Dynamax ball
15/15 Clamshell
8 DB Push Press
10 KB swings
X2

Back Squats
2-2-2-1-1-1
Start at 86% and increase, the ceiling on weight is 96%
Rest 2-3 min

WOD: Break up reps any way you want
30 Ground to OH 135/95
30 T2B

October 24, 2018

Dynamic Warm Up:
5/5 DB Snatch
10 Ring Rows
10 KB swings
X2

7 min EMOM
3 Hang Power Snatch

WOD:
100m Farmers Carry 53s/35s
30 Box Jumps 24/20
15 Chorizo Makers 25/10
800m run
15 Chorizo Makers
30 Box Jumps
100m Farmers Carry

October 23, 2018

Warm up:
400m run
8/8 Powell raise
SA OH carry down switch back
12 walking reverse lunge
X2

Strength:
8 Seated Barbell Press @2011
Rest 1min
100’ Single arm farmers carry switch arms 100’
Rest 1min
X4

WOD:
1min Assault bike
3 Ring MUs (9 pull ups, 9 dips)
1 min Row For Cals
Rest 2min
X4
Score is Cals per round

October 22, 2018

Warm up:
3min easy row
15 External Oblique Opener
15/15 Jane Fondas
10 HR Push ups
X2

Strength:
7 Barbell RDLs
Rest 1min
5 Bench w/ pause at chest
Rest 1min
X4

WOD:
Buy in: 50 DUs
Hang Squat Clean 95/65
Burpee over bar
5-10-15
Buy out: 50 DUs

October 19, 2018

Warm up:
Banded Hip Flexor Stretch
Banded Shoulder Warm up
SA OH walk down back switch
8 Russian KB swings
8 Ring Rows
X2

Strength:
3 Power Jerks between 70%-80%
Every 90sec
X5

16min AMRAP
6 T2B
4 Stone to Shoulder
2 Rope Climbs
1 Sled Push (down hvy as possible)

October 18, 2018

Warm up:
Dynamic Warm up
10 Deadbug
15 External Oblique Opener
15/15 Jane Fonda
X2

Strength:
15 Tall kneeling Hip Hinge Banded
Rest 1min
Back Squats
4-4-2-2 (starting at 82% and increase each set)
Rest 90sec

WOD:
Buy In: 2k row
30 Wall Balls
100m SA farmers carry Rt 53/35
100m SA farmers carry Lt
30 Wall Balls
Buy Out: 800m Run