08-27-18: Squat – and Squat some More!

Skill:
Back Squats
8 reps @ 45/50/55/60/65/70%

WOD:
For Time / 25′ Cap
*Start with Empty Barbell
40 Barbell Squat Jumps  45/35
200m Plate Carry  45/35
400m Run
40 Back Squats  95/65
400m Run
200m Plate Carry
40 Barbell Squat Jumps

Then:
100 DU for Time
Rest Time Taken to Perform 100DU
X 3

08-24-18: Lift, Lift, 10′ AMRAP

Power Clean & Jerk:
5@50%
4@60%
3@70/75%
2@80/85%

Front Squat:
8@45/50/55/60/65%

Metcon:
10′ AMRAP
5-10-15-20…
Power Clean  135/85
5-10-15-20…
Pistol
5-10-15-20…
HSPU

08-23-18: NFT BENCH Day!!!

WOD:
10-8-6-4-2-2-2* Close Grip Bench
20 Abmats / 10 GHD
10 Good Mornings / 10 Hip Extensions
6 Walking Lunges
*Establishing a 2RM Bench

08-22-18: Over My Head

Skill:
Hang Power Snatch
5@50/55%
4@60/65%
3@70/75%

Complex:
12′ to complete 5 Rounds of 
2 BMU / 10-8-6-4-2 TTB
10 Lunge Steps 45/35
Then, Find 2RM Touch n Go snatch

Metcon:
10′ AMRAP
15 Hang Snatch
15 OHS
*Add Weight Each Set

08-21-18: 16′ AMRAP

Skill:
Press
8@45%
5@55/65/75/80/85%
*5 BB Rows After Each Set

Metcon:
16′ AMRAP
1000m Row Buy In
200m Run
50′ Plate Carry  45/35
30 DU

CORE:
Hollow Rock
Superman
:30 on :30 off x 4 Rounds

08-20-18: Big Chipper

Skill:
Deadlifts
8@45%
5@55/65/75/85%

Metcon:
For Time (25′ Cap)
400m Run
40 Pullups
400m Run
60 Push Ups
400m Run
80 Abmat Situps
400m Run
100 Airsquats

08-17-18: Freaky Friday

WOD:
30 Min AMRAP
.5 Assault Bike
40 Cleans  95/65
800m Run
50 Pull Ups
.5 Bike
30 Front Squats
800m Run
20 BMU / 40 Bar Over Burpees

08-16-18: Climbin’

Thrusters:
8@45%
5@55/65/75%
3@85/95%

Metcon:
2 Rounds for Time
100 Walking Lunges
40 HSPU 
2 Rope Climbs 15′

08-15-18: Jump & Snatch OR Bike & Row

Squat Snatch:
5@50%
4@60%
3@70%
3@75%
2@80%
2@85%

Complex & Metcon:
On a 20′ Running Clock:
~5′ to Find 1 RM Snatch
*No More Than 5 Attempts
*Start with an Empty Bar
~2′ Rest and Transition to:
~13′ AMRAP
100 DU / 250 Singles
20 Snatches  135/95

For Non-Snatchers:
5 Mile Assault Bike
2000m Row
2.5 Mile Assault Bike
1000m Row
20′ Cap

08-14-18: 10 Rounds….

Skill:
6 Rounds x 6 Reps
Close Grip Bench Press – start at 50% and go up to heavy 6
DB Bent Over Rows (Each Arm) – start medium weight and go up

WOD:
10 Rounds for Time
100m Run
10 Burpees

Post WOD:
3 Attempts at Max TTB