Wednesday October 10th, 2018
Strength A1. Deadlift 8 reps @ 50% 1RM 6 reps @ 60% 4 reps @ 70% 2 reps @ 80% A2. Dumbbell Z Press 4 x 8 @ 21×1 Tempo Conditioning 5 Rounds for time: •25 Double Unders •12 Box Jumps (30”/24”) •7 Strict Handstand Push-ups
Tuesday October 9th, 2018
Olympic Power Clean + Hang Squat Clean + Jerk 6 Sets – Every 2:00 @ 60-80% Clean and Jerk Max Conditioning For time: •15 Clean and Jerks (185#/123#) •600m Run •30 Chest-2-Bar Pull-ups •600m Run •15 Clean and Jerks (185#/123#)
Monday October 8th, 2018
Strength Back Squat A. •5 reps @ 65% 2RM •3 reps @ 75% 2RM •1 rep @ 85% 2RM B. 5×5 @ 75% 2RM – Every 2:00 Conditioning 10:00 AMRAP: •10 Wall Balls (30#/20#) •10 Bar Facing Burpees
Saturday October 6th, 2018
Partner WOD 👫 With a partner, complete 10 rounds for time: •250m Row •20 Toes-2-Bar •15 Overhead Squats (95#/63#) 30:00 Time Cap *Partners will alternate exercises throughout the entire workout. Partner 1 will start with the Row, partner 2 will then complete the Toes-2-Bar, Partner 1 will then complete the Overhead Squats. This is Round …
Friday October 5th, 2018
Accessory 3 sets for quality: A1. Banded Monster Walks (20yds forward – 10yds lateral – 20yds backwards – 10yds lateral) A2. Double Kb Bent Over Rows x 10-12 @ 21×1 Tempo A3. Weighted Plank Hold x :45-:60 Conditioning For time: 800m Run -Rest 2:00- 75 Wall Balls (20#/14#) -Rest 2:00- 30 Power Cleans (155#/103#)
Wednesday October 3rd, 2018
Strength A1. 5 x 3 Strict Press + 3 Push Press (Building) Rest :45 A2. 5 x 8/8 Double DB Single Leg RDL Rest :60 Conditioning For time (15:00 time cap) 20 Double Unders 2 Bar Muscle-ups (Scale 5 Pull-ups + 5 Push-ups) 40 Double Unders 4 Bar Muscle-ups (10 Pull-ups + 10 Push-ups) 60 …
Tuesday October 2nd, 2018
Strength/Power Every :90 for 6 sets: Power Clean x 1.1.1 *3 reps per set. Give yourself 5-10 seconds between reps. Start moderate weight (~60% Power Clean max) and build to a heavy triple. Condtioning 4 x 3:00 to complete the following: 300m/250m Row 20 Kb Swings (60#/44#) Max Rep Target Burpees (6″-10″ above standing reach) …
Monday October 1st, 2018
Strength Back Squat 5 x 2 @ 85% 2RM from last Monday Conditioning For time: 21 Dumbbell Thrusters (50#/35#) 600m Run 15 DB Thrusters 600m Run 9 DB Thrusters
Saturday September 29th, 2018
Partner WOD With a partner, complete both of the following for time: A. Team Series WOD #8 30 Synchronized Toes-2-Bar 40 Synchronized DB Snatches (50#/35#) 50 Synchronized Dumbbell Box Step-ups (2 x 50#/35# DBs – 24″/20″ box) 40 Synchronized DB Snatches 30 Synchronized Toes-2-Bar 15:00 Time Cap – Rest until the 20:00 mark B. Team …
Friday September 28th, 2018
Strength A. Every 2:00 for 3 sets: 3 Hang Power Snatches @ 50-60% B. Every 2:00 for 3 sets: 2 Hang Power Snatches @ 65-75% C. Every 2:00 for 3 sets: 1 Hang Power Snatch @ 80+% Conditioning Reps of 21-15-9 for time: C2B Pull-ups Box Jump Overs (24″/20″)