October 30, 2020

Strength:

BELOW THE KNEE SNATCH PULLS
3 X 3 @ 85%

HANG POWER SNATCH
4 X 3 @ 70%

WOD:

50 GOBLET SQUATS
40 SIT UPS
30 DB SNATCH
20 DEVILS LUNGES
10 THRUSTERS (135/95)
800M RUN
10 THRUSTERS (135/95)
20 DEVILS LUNGES
30 DB SNATCH
40 SIT UPS
50 GOBLET SQUATS

October 29, 2020

Strength:

SHOULDER PRE-HAB:
4 ROUNDS
10 I-Y-T
10 PUSH UP WITH ALT SHOULDER TAP
10 BANDED FACE PULLS
10 REACH, ROLL & LIFT 

WOD:

10 DL (RX 205/155, RX+ 255/185)
10 BURPEES
25 DU

October 28, 2020

Strength:

BELOW THE KNEE CLEAN PULL
3 X 3 @ 85%

HANG POWER CLEAN
4 X 3 @ 70% 

WOD:

20 MIN EMOM
1ST: 20 WB (20/14)
2ND: 15/12 CAL ROW
3RD: 10 OHS (RX 115/75) or 8 OHS (RX+ 135/95)

October 27, 2020

Strength:

SHOULDER PRESS
3 X 5 @ 65% 

SEATED DB ARNOLDS PRESS
3 X 5 @ HEAVY

WOD:

10 MIN AMRAP:
100M RUN
10 HSPU
10 DB LUNGE RETURN
*Rest 5 mins

10 MIN AMRAP:
200M RUN
10 T2B
1 TRIP WALKING LUNGE 

October 26, 2020

Strength:

BACK SQUAT
7 X 3 @ 80%

5 TRIPS SLED MARCH (45)

WOD:

16 MIN AMRAP
BUY IN: 75/60 CAL AB

MAX ROUNDS REMAINING TIME:
9 BOX JUMP OVERS (24/20)
6 C2B
3 POWER CLEANS @ 75% OF 1RM

October 23, 2020

Strength:

1RM POWER SNATCH

WOD:

5 ROUNDS:
200M RUN
1 LAP SLED PUSH
10 BOX JUMP OVERS
10 T2B

October 22, 2020

Strength:

BACK SQUATS
4  X 10 @ 65%

REAR ELEVATED DB SINGLE LEG SPLIT SQUATS
4 X 10 

WOD:

5 ROUNDS:
10 DL (225/135)
21/15 CAL AB
6 RING MU/10 C2B
*Rest 90 sec between rounds

October 21, 2020

Strength:

1RM POWER CLEAN

WOD:

FOR TIME:
800M RUN
50 AIR SQUATS
50 SIT UPS
800M RUN
25 BURPEES
200M RUN
25 AIR SQUATS
25 SIT UPS
200M RUN
15 BURPEES
800M RUN
50 AIR SQUATS
50 SIT UPS
800M RUN
25 BURPEES

October 20, 2020

Strength:

1RM SHOULDER PRESS

WOD:

EVERY 4 MINS FOR 20 MINS:
10 BACK SQUATS (135/95)
20/15 CAL ROW
5 HSPU
5 DB DEVILS PRESS (50/35)

October 19, 2020

Strength:

SHOULDER PRE-HAB
4 ROUNDS:
10 I-Y-T 10
10 PUSH UP WITH SHOULDER TAP
10 BANDED FACE PULLS
10 REACH, ROLL & LIFT 

WOD:

5 ROUNDS:
200M RUN
20 KBS (1.5/1)
20 PUSH UPS