Wednesday October 31st, 2018
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October 30, 2018

Wednesday October 31st, 2018


Strength

A1. Deadlift 💀
8 Reps @ 50% 1RM
6 Reps @ 60%
4 Reps @ 70%
2 Reps @ 80%
2 Reps @ 90%

A2. 5 x 6-8 Double KB Bent Over Rows @ 21×1 Tempo

Conditioning

Halloween Partner WOD 👻👻

15:00 AMRAP:
10 Synchro Grave Facing Burpees
31 Partner Pumpkin Tosses (30#/20# over 9′ Bar)

*Grave Facing Burpees = Bar Facing Burpees
*Partner Pumpkin Tosses = Partner Wall Balls, alternating reps over a pull-up bar.

This may also be done as a solo WOD of..

15:00 AMRAP:
10 Bar Facing Burpees
31 Wall Balls (20#/14#)

Brian Chandler No Comments

Tuesday October 30th, 2018


Olympic

Every :90 x 8 sets:

2 Squat Cleans + 1 Jerk

*Start @ 50% Max C & J and build.

Conditioning

15 Clean & Jerks (135#/93#)
30 Toes-2-Bar
15 Clean & Jerks
30 Toes-2-Bar
15 Clean & Jerks

Brian Chandler No Comments
October 28, 2018

Monday October 29th, 2018


Strength

Back Squat

5 Reps @ 75% 2RM
3 Reps @ 85%
1 Rep @ 95%

6 x 3 @ 90% 2RM – Every 2:00

Conditioning

4 Rounds for time:

20 Alternating Front Rack Lunges (95#/63#)
15 Kb Swings (60#/44#)
10 Strict Handstand Push-ups

Brian Chandler No Comments
October 26, 2018

Saturday October 27th, 2018


Partner WOD 👫

With a partner, complete as many rounds and reps as possible in 20:00 of:

•60 Calorie Row
•50 Box Jump Overs (24”/20”)
•40 Power Cleans*

One person works while the other rests.

The Power Clean weight will be ascending each round.

Rx’d –
•Round 1: 135/83
•Round 2: 155/103
•Round 3: 185/123
•Round 4: 205/143

Scale to a moderate starting weight and by round three the weight should be relatively heavy.

Brian Chandler No Comments
October 25, 2018

Friday October 26th, 2018


Olympic

A. Every :90 for 5 sets:

  • 1 Power Snatch

B. Every :90 for 5 sets:

  • 1 Full Snatch

*Start @ 50% Snatch Max or a light/moderate weight and build through all ten sets to as heavy as possible for the day.

Conditioning

3 rounds for time:

  • 75 Double Unders
  • 30 Wall Balls (20#/14#)
Brian Chandler No Comments
October 23, 2018

Wednesday October 24th, 2018


Strength

A1. Deadlift
8 Reps @ 50% 1RM
6 Reps @ 60%
4 Reps @ 70%
2 Reps @ 75%
2 Reps @ 85%

A2. 5 x 20 Single Arm DB Floor Press @ 7-8 RPE
*Alternate arms each rep, keeping “non-working” arm locked out as you perform the rep with opposite arm.

Conditioning

15:00 AMRAP:
50/40 Calorie Row
40 Single Arm DB Push Press – 20 each arm (50#/35#)
30 Toes-2-Bar
20 Burpee Box Jump Overs (24″/20″)

Score = total reps completed

Brian Chandler No Comments
October 22, 2018

Tuesday October 23rd, 2018


Olympic

Every 2:00 x 6 sets:

1 Power Clean + 1 Squat Clean + 1 Jerk

Start at 65% Max C & J and build to as heavy as possible for today.

Conditioning

10:00 Ladder – Reps of 3-6-9-12-15-etc..
•Hang Power Cleans (115#/83#)
•Pull-ups

Score = total reps

Brian Chandler No Comments

Monday October 23rd, 2018


Strength

Back Squat

5 Reps @ 75% 2RM
3 Reps @ 85% 2 RM
1 Rep @ 95% 2RM

5 x 4 @ 85% 2RM – Every 2:30

Conditioning

3 rounds for time:
10 Front Squats (185#/123#)
15 Lateral Bar Hopping Burpees
*400m Run between rounds

Brian Chandler No Comments
October 19, 2018

Saturday October 20th, 2018


Partner WOD

With a partner complete 3 rounds of the following for max reps:

2:00 Max Partner Wall Balls (20#/14#)
2:00 Max Calorie Row
2:00 Max Partner Burpees
2:00 Rest

Score = reps completed for all three rounds.

*Partner Wall Balls will be performed with partners alternating reps, passing the ball to each other off the wall.
*Only one person rowing at a time. Partners may switch whenever, and however many times they wish within the two minutes.
*Partner Burpees will be performed with one partner holding a plank position, while the other partner is completing the burpees parallel to their partner, finishing each rep by jumping over the partner in the plank.

Brian Chandler No Comments

Friday October 19th, 2018


Olympic

Overhead Squat x 3-3-3-3-3

*Build to a heavy triple

Conditioning

3 rounds for time:
•50 Double Unders
•15 Power Snatches (95#/63#)
•15 Toes-2-Bar

Brian Chandler No Comments
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