10-29-2020

Deadlift
8@45%
5@55/65%
3@75/85/90%

Metcon: For Time
1-10 Power Clean 135/85
2 BMU / 5 Pullups
3 Bar Over Burpees

10-28-2020

Metcon: For Time (45′ cap)
125-100-75-50-25 Double Unders
30-25-20-15-10 Pushups
15-15-15-15-15 Backsquats 135/95
200m Run

10-27-2020

Strict Press
8@35%
5@45/55/65%
3@75/85%
*Perform 5 Deadlifts with Each Weight After Each Set

Metcon: For Time – 12′ Cap
75 Wallballs
E3MOM – 200m Run / Wod Starts with Run
*Elite: MAX WB in 12′ Time Frame

10-26-2020

Hang Power Clean
5@50%
4@60/65%
3@70/75%
2@80%

Front Squat (from ground)
10@35%
8@45%
5@55%

Metcon: 9′ AMRAP
10 TTB
3 Front Squats @ 55%
20 Air Squats

10-23-2020

8 Rounds NFT:
5 CG Bench (build to heavy 5 Unbroken Max)
5 Sumo Deadlifts 185/125
200m Sprint

10-22-2020

Skill: Push Press
8@35%
5@45/55/65/75%
Max Reps @ 80%
*After Each Set, Perform 3 Pause Back Squats

Metcon:
12′ AMRAP
10 Russian KB Swings
2 TTB
3 Goblet Squats
*Add 2 TTB Each Round (2-4-6-8-10-12…..)

10-21-2020

Skill: Power Cleans
5@50%
4@60/65%
3@70/75%
2@80%

Metcon: 15′ AMRAP
3 Cleans 155/105
2 Bar Over Burpees
1 STO
2 Bar Over Burpees
Rest Exactly 1:00

10-19-2020

5 Rounds with DB:
5 Bicep Curl & Press per Arm
5 Bent Over Rows per Arm
10 OH Walking Lunges

WOD:
3 Rounds of 6′ to Complete:
:30 Max Cal Row
:30 Rest
:30 Max Cal Row
:30 Rest
15 Push Jerk
20 Wallballs

10-19-2020

Front Squats
8@35/45%
5@55/65/75%

Metcon:
7′ AMRAP
400m Buy In
Then:
1 Squat Clean @65% Front Squat Max
3 BMU
Rest 3′
REPEAT

10-16-2020

Backsquats
8@35%
5@45/55/65%
3@70/75%

Metcon: Alternating EMOM 14′
Min 1. 15 DU (30 Elite)
Min 2. 1 Power Clean (add weight each round if possible)