Saturday 10-20-18

Partner WOD

For time

6 Rounds “Cindy”

5 Pull-ups

10 Push-ups

15 Squats

40 Thruster (95/65)

6 Rounds Cindy

60 KBS (55/35)

6 rounds Cindy

80 Cal Row

6 Rounds Cindy

100 DU

Friday 10-19-18

10 TGU each side

Strength:

15 min work to 1rm DL

WOD

5 Rounds for time

15 Box Jumps (24/20)

12 DL (185/115)

9 Burpee facing bar

Thursday 10-18-18

Strength/Skill

15 min work to 1 rep max clean

WOD

3 Rounds

500 m row

20 cal Bike

15 C2B Pull-ups

10 Hang Clean (135/95)

5 Sh. 2 Oh. (135/95)

3 min rest

Wednesday 10-17-18

Strength:

10 min to find 1 rep max

Strict Press

WOD

16 min AMRAP

2/2 4/4 6/6 8/8…. and so on. (score = total reps)

DB G2 OH (35/25) each hand

DB Box step-ups (35/25) each hand

*** 20 DU after each round ***

(DB’s must be controlled back to the ground)

Tuesday 10-16-18

Strength:

15 min work to a 1 rep max

Bench Press

WOD

For time…

30 Wall Balls (20/14)

30 T2B

30 Burpees

30 Cal Row

30 Thruster (115/75)

30 Cal Row

30 Burpees

30 T2B

30 Wall Balls

Monday 10-15-18

Strength

15 min to build to a 1 rep max

Back Squat

WOD

6 Rounds for time

7 Box overs (24/20)

5 Clean & Jerk (135/95)

3 Bar MU (scales to burpee C2B)

Extra Credit: (rest as much as wanted after the wod)

8 Rounds tabata (4 min)

Bike for cal

8 Rounds tabata

Row for cal

Saturday 10-13-18

Partner WOD

10 rounds for time (one partner working at a time.  Alternate movements.)

10 - Pull-ups

10 - Burpee 

10 - Thruster (95/65)

10 - Box overs (24/20)

10 - KB Swings (55/35)

10 -  Wall Balls (20/14)

10 - Med ball sit-ups (20/14)

Friday 10-12-18

Strength/Skill

15 min work to a max load for:

Snatch

then.

3 min AMRAP

Snatch @ 80% of max lift

WOD

4 rounds (12 min T.C.)

21/18 Cal row

15 RKBS (70/55)

9 HSPU (scale to DB push press)

*** With remaining time AMRAP Snatch (135/95) ***

Thursday 10-11-18

Strength/Skill

Strict Press

12-9-6-3

*** 20 GHD or ab mat sit-ups after each set ***

WOD

5 Rounds for time

25 Wall Balls (20/14)

20 DB Snatch (55/35)

15 T2B

Wednesday 9-10-18

Ol school warm up

WOD

For time

1000 m row

21-15-9

Floor press (135/95)

KBS (55/35)

1000 m row

15-12-9

Single arm KB OH Lunges (55/35)

Pull-ups

1000 m row

12-9-6

Clean & Jerk (135/95)

Burpee facing bar

(scale row to 700 m)

Monday 10-8-18

Ol school warm up

Strength/skill

4 rounds (5 min or less per round)

15 cal bike

10 SL KB DL (each)

5 MU (scale to burpee C2B or 5 MU attempts)

WOD

4 rounds for time

400 m run

12 DL (225/155)

8 Sh. 2 Oh (135/95) (men use same bar and take 45s off)

Saturday 10-6-18

Partner WOD

20 min AMRAP

5 DL (95/65)

5 Hang clean

5 Front squat

5 Push Press

5 Back Squat

then

10 Pull-ups

10 Burpee

10 Alt DB Snatch (55/35)

Friday 10-5-18

Strength/Skill

10 min work to a max load of

1 Power clean

2 Hang clean

WOD

4 Rounds (score = total reps from all rounds)

45 sec work 15 sec rest at each station

1 - Bike for cal

2 - Row for cal

3 - Box Jumps (24/20)

4 - DB G2 Oh. (35/25) each hand

1 min rest

Wednesday 10-3-18

3 rounds

5 Snatch grip dl

5 hang snatch high pull

5 hang snatch

Strength/Skill

10 min EMOM

3 Hang Snatch

WOD

For time

1000 m row

50 T2B

30 DL (245/175)

Tuesday 10-2-18

Strength/Skill

Back Squat

5-4-3-2-1 (75-80-85-90-95%)

Then

Snatch Balance

3-3-3-2-2-2

***5 banded side steps each way after each set***

WOD

21-15-9

SDLHP (115/75)

Front rack lunges (115/75) - stationary

C2B Pull-ups

Ab mat sit-ups

Monday 10-1-18

4 Rounds

50 DU

60 Sec plank

88’ KB oh walk (each side)

5 Pull-ups (5 sec neg)

Strength:

Strict Press

5-4-3-2-1 (75-80-85-90-95%)

then

Bench Press

5-4-3-2-1 (75-80-85-90-95%)

WOD

12 min AMRAP

9 Wall Balls (20/14)

6 Power Clean (135/95)

3 Sh. 2 Oh.

Saturday 9-29-18

Partner WOD

(Partner A does one round then Partner B does one round)

4 min AMRAP

2 Snatch (135/95)

2 OHS

1 min rest

4 min AMRAP

3 Cleans

3 Thruster

1 min rest

4 min AMRAP

4 DL

4 SH 2 Oh.

1 min rest

4 min AMRAP

row for cal (switch every 15 cal)

1 min rest

4 min AMRAP

Bike for cal (switch every 15 cal)

Friday 9-28-18

10 min mobility work

3 rounds

10 KB SDLHP (1 KB in each hand)

10 KB hang cleans (1 KB in each hand)

10 KB Push Press

400 m row

rest 2-3 min

WOD

3 Rounds (score = total reps. Start at the beginning each round)

3 min AMRAP

10 DL (185/115)

8 Box overs (24/20)

6 DB or KB Push press (45/25)

2 min rest