Tuesday October 7th

Power Clean 

5x2

Building 

40%

50%

60%

70%

80%

Conditioning

 "Double Dare”

3 x AMRAP 4, resting 4:00 between: 

15 Burpee Box Jump Overs (24"/20") 

21 Power Cleans 

27/21 Calorie Row 

Round 1: RX 115/85, RX+135/95 

Round 2: RX 95/65, RX+115/85 

Round 3: RX 75/55, RX+95/65

Monday October 7th

On the 2 x 5 Sets:
2 Snatch Balances
1 Snatch


"Snake Bite"
With a 9:00 Time Cap:
21-15-9:
Squat Snatch (75/55)
Pull-Ups

After Completion or Cap, until the 12 Minute Mark:
Build to Heavy Single Snatch
Power or Squat

RX+ 95/65
Chest to Bar Pull ups

Saturday October 5th

"Jelly"5 Rounds:
400 Meter Run
30/24 Calorie Row
30 Wallballs (20/14)

Friday October 4th

Clean and Jerk 

 5x2 

"Gut Feeling" 

AMRAP 16: 

12 Hang Power Cleans  

12 Burpee Box Jump Overs (24/20) 

12 Push Jerks  

12 Pull Ups, C2B, BMU 

RX 125/75 

RX+ 155/105  

Thursday 03 October 2019

“Double Dare”
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts

*Build in Deadlift Weight each round*

Thursday, October 3rd

“Double Dare”
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike 
50 Double Unders
5 Deadlifts

*Build in Deadlift Weight*

Wednesday October 2nd

Front Squat 

On the 2:00 x 5 Sets: 

Set 1: 6 Reps 50% 

Set 2: 4 Reps 60% 

Set 3: 2 Reps 70% 

Set 4: 4 Reps 60% 

Set 5: 6 Reps 50%  

WOD

“JUNK IN THE TRUNK”

3 Rounds 

20 Kettlebell Swings 

15 Toes To Bar 

Directly Into....

3 rounds 

20 Alternating DB Snatch 50/35

15 Thrusters 95/65