Wednesday October 5th, 2016
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October 4, 2016

Wednesday October 5th, 2016


Strength/Accessory

3 sets:

  • 10/10 Single Leg Romanian Deadlift
  • :30/:30 Side Plank
  • 15 Weighted Sit-ups

Conditioning

In 4 minutes, complete the following:

  • 25 Wall Balls (20#/14#)
  • 10 Deadlifts (225#/153#)
  • Max Calorie Row

Rest 2 minutes between sets. Complete 4 rounds.

 

Brian Chandler No Comments
October 3, 2016

Tuesday October 4th, 2016


Strength

4 sets:

A1. Power Clean x 2.2.2 with 5-10 seconds rest between doubles

  • Rest :30

A2. Max set of Strict Handstand Push-ups or 10-12 reps Seated Dumbbell Press

  • Rest :90

Conditioning

12 minutes to complete the following:

  • 800m Run

With the remaining time, complete AMRAP of:

  • 10 Alternating Kb Snatches (53#/35#)
  • 10 Burpees
Brian Chandler No Comments
October 2, 2016

Monday October 3rd, 2016


Strength

Back Squat

A. 15 minutes to work up to todays 1RM

B. 2 x 10 @ 75% of 1RM

Conditioning

Reps of 21-15-9 for time:

  • Front Squats (135#/93#)
  • Pull-ups
  • Box Jump Overs (24″/20″)

 

 

Brian Chandler No Comments
October 31, 2016

Tuesday November 1st, 2016


Strength

A1. Push Press 4 x 4 @ 80%

A2. Toes-2-Bar 4 x 10-15

Conditioning

Complete for time:

  • 27 Pull-ups
  • 9 Clean & Jerks
  • 21 Pull-ups
  • 7 Clean & Jerks
  • 15 Pull-ups
  • 5 Clean & Jerks
  • 9 Pull-ups
  • 3 Clean & Jerks

Prescribed Clean & Jerk weight is 205#/133#. Scale to 70% of max.

Brian Chandler No Comments
October 30, 2016

Monday October 31st, 2016


Strength

Back Squat

8 x 3 – Every 2 minutes:

  • Set 1 – 50% 1Rm
  • Set 2 – 65%
  • Set 3 – 75%
  • Set 4 – 80%
  • Set 5 – 85%
  • Set 6-8 – 90+%

Conditioning

4 x 3 minute AMRAP

  • 10 Kb Swings (70#/53#)
  • 10 Goblet Squats (70#/53#)
  • 10 Push-ups

*Rest 1 minute between each round. Begin each round where you left off in the previous round.

Brian Chandler No Comments
October 28, 2016

Saturday October 29th, 2016


Partner WOD

“Bear Down”

With a partner, complete 5 rounds for time:

  • 400m Run (together)
  • 20 Bear Complexes* (95#/63#)

*1 Bear Complex:

  • 1 Power clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Rack Press

 

Brian Chandler No Comments
October 27, 2016

Friday October 28th, 2016


Strength

A1. 4 x 5 Speed Back Squats 21×1 tempo @ 55+% Back Squat Max

A2. 4 x 8-10 Strict Dips (weighted if possible)

Conditioning

Reps of 15-12-9-6-3:

  • Overhead Squat (135#/93#)
  • Burpee Box Jumps (24″/20″)

Cash-Out

Tabata Hollow/Arch Hold

 

Brian Chandler No Comments
October 25, 2016

Wednesday October 26th, 2016


Strength

A. 4 x 5 Deadlifts @ 50%-60%-70%-80% of last weeks 5RM

B. Every :30 for 4 minutes (8 sets) complete 3 Deadlifts @ 85% of last weeks 5 rep max.

Conditioning

For time:

  • 50 Calorie Row
  • 40 Toes-2-Bar
  • 30 Burpees
  • 20 Alternating Kb Snatches (60#/44#)
  • 10 Bar Muscle-ups (C2B pull-up sub)

*15 minute cap

Brian Chandler No Comments
October 24, 2016

Tuesday October 25th, 2016


Strength

A1. Push Press 5×5 @ 75% 1RM

  • Rest :30

A2. Weighted Chin-ups 5×5 – as heavy as possible. Scale with chin-up negatives.

  • Rest :90

Conditioning

10 minute AMRAP:

  • 30 Double Unders
  • 10 Handstand Push-ups
  • 10 Box Jumps (30″/24″)
Brian Chandler No Comments
October 23, 2016

Monday October 24th, 2016


Strength

Back Squat – Every 2 minutes:

  • 5 reps @ 60%
  • 5 reps @ 70%
  • 5 reps @ 75%
  • 3 reps @ 80%
  • 3 reps @ 85%
  • 3 reps @ 90%

Conditioning

Complete for time:

  • 800m Run
  • 50 Wall Balls (30#/20#)
  • 30 Hang Cleans (185#/123#, scale to 65% of clean max)

 

Brian Chandler No Comments
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