11/07/2018

Strength/Skill 

None

WOD

AMRAP 8
14/12 Cals Row
100 m KB Burden Carry (55/35)
10 Jump Squats (75/55)
Rest 2 min
AMRAP 8
12/10 Cal Bike
100 m KB Burden Carry (50/35)
10 HRPU’s
Rest 2 min
AMRAP 8
14/12 Cals Row
100 m KB Burden Carry (45/35)

Post: Rounds+reps/AMRAP

11/06/2018

Strength/Skill

Backsquat 5×5
5 Rounds @ 2min
5-5-5-5-5 @ 70%

**add 2.5-5% in round 5

WOD

TABATA 16 (45:15)
Rope Climb
Box Jumps (24/20)
KB/DB Push Press (55/35)
Weighted KB/DB Sit-up (55/35)

Post:Total Reps

11/02/2018

Strength/Skill

Split Jerks
5 rounds @ 1:30
5-4-3-2-2
Add weight/round

WOD

0:00-6:00
1000 m row
Then
Max S2O (135/95)
Rest 6:00-8:00
8:00-12:00
50 Wall balls
Then
Max Pull-ups
Rest 12:00-15:00
At 15:00
For Time
1000 m Row
15 S2O (135/95)
50 Wall balls
25 Pull-ups

Post: max reps/overall time

11/01/2018

Strength/Skill

Bar/Ring Muscle-ups

WOD

For Time
800 m Run
Then
3 Rounds
3 Muscle-ups
6 Squat Cleans (155/105)
9 Box Jumps (24/20)
400 m Run
Then
3 Rounds
3 Muscle-ups
6 Squat Cleans
9 Box Jumps
800m Run

Scale: MU Progression x2 or C2B x2

10/31/2018

Strength/Skill

Yates Row 5×5
5 rounds @ 2 mins
A1. Yates Row 5 reps

Add weight/round
A2. Med Ball hip ext’s 10 reps

WOD

For Time
100 DU
50 Sit-ups
30 KBS (55/35)
75 DU
40 Sit-ups
20 KBS
50 DU
30 Sit-ups
10 KBS

10/30/2018

Strength/Skill

EMOM 10
2 Snatch Grip Deadlift + 1 Hang Power Snatch

ALL REPS TNG 

WOD

AMRAP 15
10 Deadlifts (225/155)
10 Bar Facing Burpees

Post: Rounds+reps

 

10/29/2018

Strength/Skill

Front Squat
5 mins to warm up to 75%
6 rounds @ 2:00
3-3-2-2-1-1
75%-75%-85%-85%-95%-95%

WOD

For Time:
40/30 Calorie Row
15 Bear Complex reps (95/65)
30/25 Calorie Row
12 Bear Complex reps
20/15 Calorie Row
9 Bear Complex Reps
Rx+
Cal Bike (115/75)

10/27/2018

WOD

“THE LUNGING DEAD”
13 rep OH Lunge (95/65)
31 Pull-ups
13 rep OH Lunge
31 Push Press
13 rep OH Lunge
31 HRPU’s
13 rep OH Lunge
31 Floor Press
13 rep OH Lunge
31 Bar Facing Burpees
13 rep OH Lunge
31 Deadlifts
13 rep OH Lunge