08/31/2019

9:00 AM Class

WOD

4 RFT
11 Pull ups
22 Burpees
33 Air Squats
44 Sit Ups
55 DUs

10:30 AM Barbell Club

Snatch 1RM
8 Rounds @ 2 min
4-3-2-1-1-1-1-1
Clean & Jerk 1RM
8 Rounds @ 2 min
4-3-2-1-1-1-1-1

08/30/2019

Strength/Skill

Push Jerk
5×5 @ 2:00
Start @ 45-55%

Add weight per round

WOD

20 Deadlifts (225|155)
30 Wall balls (20|14)
40 T2B
30 Wall balls
20 Deadlifts

08/29/2019

Strength/Skill

Front Squat 10X1
10 Rounds @ 1:00
1-1-1-1-1-1-1-1-1-1

Start light then add weight

WOD

3 RFT
20 Alt SA KB Snatch (35/20)
5 Ring Muscle Ups
10 Hang Power Clean (155/105)

08/28/2019

Strength/Skill

Bench Press 5×2
5 Rounds @ 2:00
2-2-2-2-2

Add weight per round

WOD

For Time
30-20-10
C2B Pull-ups
Burpee Box Jump (24″/20″)
Hang Power Snatch (135/95)
E5MOM 400m Row (WOD starts with 400m row)

08/24/2019

9:00 AM Class

WOD

12 RFT
21 Wall Balls (20/14)
15 T2B
3 Squat Clean (185/125)

10:30 AM Barbell Club

Clean and Jerk 4×3
4 Rounds @ 2:00
3-3-3-3
65%-75%
Clean Pulls
2-2-2-1-1-1
80%-85%-90%-100%
110%-115%

08/23/2019

Strength
Push Press
5 Rounds @ 2:00
5-5-5-5-5
Add weight per round

Skill – Kipping HSPU

WOD

Ladder up 16
2-4-6-8-10-…
HSPU
Burpee C2B Pull-ups
E2MOM
20 DU’s

08/22/2019

WOD

AMRAP 5
10 T2B
10 Push-ups
Rest 2 min
AMRAP 5
10 Burpees
30 DU’s
Rest 2 min
AMRAP 5
Bear Complex Ladder up
2-4-6-8-and so on 95/65
100m sprint between sets
Rest 2 min
AMRAP 5
10-20-30-40
KBS (35/20)
Goblet Squats
Rest 2 min
AMRAP 5
10 Alt Pistols
20 Sit-ups