Month: October 2018

Warm-up: 4×400 M Row :45 sec rest Weightlifting: Overhead Squat (5 X 3) 5 X EMOM 3 @ 65% WOD: For Time 21-15-9 Thrusters 65/95 Weighted Box Step Ups *35/50 DB

Warm-up: Tabata 4 Rds :30 sec hollow rocks 4 Rds :30 sec superman Weightlifting: Clean and Press Complex (5×1 Power Clean + 4 Press) 5×1 Power Clean + 4 Press 60%+ *Use press max WOD: AMRAP 10 Minutes 5 Power Cleans 135/205 10 T2B Intermediate – 105/165 Beginner – 65/95

Weightlifting: Back Squat (3 x 6) 3 x E2MOM Back Squat 3×6 @75% WOD: 5 Rounds for Time – CAP 15 Minutes 12 Front Squat 95/135 12 S2OH 12 OHS 12 Bar Facing Burpees

Weightlifting: Front Squat (3 x 10) 3 x E2MOM 3×10 @ 5-10# heavier than last week (62.5%) WOD: 18 Minutes EMOM Minute 1: 10 KBS 53/70 Minute 2: 10 Dips Minute 3: T2B

WOD 1: E5MOM x 4 400M run, 15 Burpee over bar, 10 deadlift 155/225 RX+: DL 205/275 Goal: 1 min rest The goal here is to push hard for 4 minutes and rest for 1 minute. WOD 2:  CAP 20 Minutes 5 P Cleans 125/175 10 HSPU 15 WB 14/20 7 P Cleans 14 HSPU…

Warm-up: Metcon (3 Rounds for time) 3 x 500M Row rest :60 sec between each row Weightlifting: Deadlift (9, 7, 5, 3) Start at 50% and add weight each round WOD: AMRAP in 7 minutes 5 DL 155/225 10 Bar Facing Burpees RX+ 185/275

Weightlifting: Power Snatch (5 x 1 Power Snatch + 2 Snatch Balance) 5×1 Power Snatch + 2 Snatch Balance 60%+ *For a scaled option please substitute snatch balance with overhead squat WOD: 4 Rounds for Time -CAP 15 minutes 400M Run 10 DB Hang Power Clean and Jerk 35/50 10 Front Lunges RX+ 10 Pistols…

Warm-up: 5 Minute EMOM 5-10 Hand Stand Push Ups *if possible add 1-3 reps to LW, Sub Wall Walks or 2 negatives *Max 12 reps each minute Weightlifting: Back Squat (3 x 5) E2MOM Back Squat 3 x 5 @ 75% Dips 3 x 5-7 dips *dips are added skill work to this portion. The…

Weightlifting Front Squat (3 x 10) 3×10 @ 60% of 1RM Metcon 5k Row (Time) Max Effort 5k Row