Thursday 11-1-18

W.O.D.
3 Rounds:
100' Front Rack double KB Walking Lunges (53/35)
30 GHDSU/Ab-mat Situps

*Alternate full rounds with a partner if enough people want to use GHDs

Wednesday 10-31-18

W.O.D.
For Time:
50/35 Calorie Row
35 Lateral Barbell Burpees
50 Overhead Squats (115/80)

Accessory
10 rope climbs nft

Tuesday 10-30-18

W.O.D.
AMRAP 5:
Buy In: 400 Meter Run
Then, AMRAP:
21 Chest to Bar Pull-ups
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
Buy In: 400 Meter Run
Then, AMRAP:
15 Toes to Bar
15/10 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
Buy In: 400 Meter Run
Then, AMRAP:
9 Pull-ups
9/6 Calorie Assault Bike

*offset heats on the 5:00 so everyone bikes

Monday 10-29-18

W.O.D.
AMRAP 15:
30 Double Unders, 10 Dumbbell Power Cleans
30 Double Unders, 10 Dumbbell Hang Squat Cleans
30 Double Unders, 10 Dumbbell Push Presses
30 Double Unders, 10 Dumbbell Reverse Lunges
30 Double Unders, 10 Dumbbell Thrusters

Dumbbells: 50’s/35’s

Friday 10-26-18

W.O.D.
3 Rounds:
10 Clean and Jerks (135/95)
400 Meter Run

Accessory
2 Rounds:
max set strict deficit HSPU
max set deficit kipping HSPU
max set strict HSPU
max set kipping HSPU

Rest :30 between sets
Rest 2:00 between rounds

Thursday 10-25-18

Strength
Front Squats
Every 2:00 x 7
Build to a 2RM

W.O.D.
alternating full rounds with a partner*
10-9-8-7-6-5-4-3-2-1 FT:
DB Hang Snatch (70/50)
Toes to Bar

*P1 does 10 DB hang snatch and 10 TTB
P2 does 10 and 10
P1 does 9 and 9
etc....

Wednesday 10-24-18

W.O.D.
AMRAP 5:
Buy In: 35/25 Calorie Assault Bike
Directly Into…
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy In: 25/18 Calorie Assault Bike
Directly Into…
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy In: 18/13 Calorie Assault Bike
Directly Into…
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Tuesday 10-23-18

W.O.D.
21-18-15-12-9:
Wallballs (20/14)
Pull-Ups
Calorie Row
*200 Meter Run after each round

Monday 10-22-18

W.O.D.
“JT”
21-15-9:
Handstand Push-ups
Ring Dips
Push-ups

Accessory
2-3 Sets, Not for Time:
15 Second L-Sit
21 GHD SIt-Up
27 Banded Good Mornings

Friday 10-19-18

W.O.D.
AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Row
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Row
….
Continue to add (3) reps until finish

Accessory
5 Supersets:
6 strict Chest to Bar Pull-Ups (pull-ups)
9 Tempo Dumbbell Bench Press
*5 second negative phase. Build to a heavy on the tempo dumbbell bench press
Use BB if DB aren't heavy enough; 
IF YOU TAKE DB FROM THE OTHER SIDE OF THE GYM....PUT THEM BACK!!!!

Thursday 10-18-18

Strength (Today's Focus)
Front Squat every 2:15
2×4 @ 82%
2×3 @ 87%
2×2 @ 92%

W.O.D.
For Time:
50 Double Unders
21 Kipping Handstand Push-ups
50 Double Unders
15 Kipping Handstand Push-ups
50 Double Unders
9 Kipping Handstand Push-ups
50 Double Unders
15 Kipping Handstand Push-ups
50 Double Unders
21 Kipping Handstand Push-ups

if HSPU are a weakness, use wod time to practice progressions or modify to finish inside of 15:00

Wednesday 10-17-18

W.O.D.
3 Rounds:
600 Meter Run
21 Hang Squat Snatches (75/55)

Accessory
Handstand Walk Practice
Spend 15:00 in practice

Tuesday 10-16-18

Strength
Power Clean
Every 2:30 x 7
Build to Heavy 5-Rep Touch and Go

W.O.D.
AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans (155/105)

off-set heats so one group works while the other rests

Monday 10-15-18

W.O.D.
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Bar Facing Burpees
30 Double Unders

*35:00 time cap

Friday 10-12-18

W.O.D.
For Time:
2k Row
150 Double Unders
10 Rounds of “Chest to Bar Cindy”
(5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats)

Thursday 10-11-18

Strength
Front Squat
every 2:00
2×4 @ 79% of 1RM
2×3 @ 84%
2×2 @ 90%

W.O.D.
10 Rounds:
100 Meter Run
1 Legless Rope Climb

*start new athlete every :50

Wednesday 10-10-18

W.O.D.
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Bike
1 Minute Rest

Accessory
12-10-8-6:
Dumbbell Strict Presses (Each Side)
After Each Set: 21 GHD Sit-ups

Followed by…

100 Band Pull-Aparts

Tuesday 10-9-18

W.O.D.
For Time:
800 Meter Run
21 Power Cleans (185/135)
400 Meter plate or sandbag Run (45/25)
21 Burpee Box Jump Overs (24/20)

Monday 10-8-18

W.O.D.
"Nate"
AMRAP 20:
2 Ring MU (4 Pull-ups)
4 HSPU
8 KBS (70/53)

Accessory
5 Supersets:
10 Barbell Bench Press
10 Romanian Deadlifts
Rest 2 Minutes Between

Friday 10-5-18

W.O.D.
AMRAP 14:
1 Power Snatch (135/95)
2 Overhead Squats (135/95)
3 Power Clean and Jerks (135/95)
40 Double Unders

Accessory
Dumbbell Close Grip Floor Press: 4×25
Weighted Sit-ups: 4×25

Thursday 10-4-18

W.O.D.
6 Rounds FT:
400m Run
25 Burpees

Wednesday 10-3-18

Strength
15:00 to establish:
3 RM Bench Press

W.O.D.
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
…
Up by (2’s) until finish

Tuesday 10-2-18

W.O.D.
30-20-10:
Hang Power Clean (115/80)
Calorie Bike

Directly into…

10-20-30:
Deadlifts (205/145)
Calorie Row

Women complete (21-15-9, 9-15-21) on machines