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)

10-15-2020

Metcon: 25′ AMRAP
5 Bar Over Burpees
10 Thrusters 135/85
15 Push Ups
25 Medball Sit Ups 20/14
400m Run

10-14-2020

Strict Press
8@35/45%
6@55/65%
4@70/75%

Metcon:
In 6′ complete:
1000m row
20 Push Press (75% strict press weight)
Rest 4′, Repeat

10-13-2020

Skill:
5 Rounds
5 Curl & Press
5 Bent Over Row
5 Slow Strict Pull Ups

WOD: 20′ AMRAP
150 DU / 400 Singles
50 Wallballs
40 Box Jumps
30 TTB
20 Jumping Airsquats
10 DB Thrusters 50/35
*Elite is 20 Pistols/10 HSPU for last 2 movements*

10-12-2020

I. Squat Clean & Jerk
5@50/55%
4@60/65%
3@70/75%

II. In 6′ Find Heaviest Complex of:
2 Cleans + 2 Front Squats + 2 Jerks

III. 10′ Ladder
2-4-6-8-10-12-14….
Deadlifts with Weight from II
200m Sprint

10-09-2020

Skill:
6 Rounds
5 DB Curl & Press/Arm
5 DB Row/Arm

WOD: Team of 2-3 / 20′ AMRAP
50 Wallballs
15/12 Cal Row
50 Burpees
15/12 Cal Row
50 Russian KB Swings
15/12 Cal Row

10-08-2020

NFT
10-10-8-6-4-4
Close Grip Bench
5-5-4-3-2-2
Squat Clean
200m Run for Time

10-07-2020

Strict Press
8@35/45%
6@55/65%
4@70/75%
3@80/85%

WOD 1.
1:00
Accumulate MAX Reps STO with 75% of Strict Press

WOD 2.
8′ AMRAP Ladder
2-4-6-8-10-12-14….
Power Cleans with 75% Strict Press
15 Abmat Sit ups
5 HR Push Ups

10-06-2020

WOD 1. NFT
3 Rounds
10 Cal Bike
10 Walking Lunges
10 Knee to 90

WOD 2. 7′ AMRAP
1-2-3-4-5-6….
Burpees
2-4-6-8-10-12…
DB Hang Snatch 70/45
Goblet/Front Squat

WOD 3. 10′ Alternating EMOM
Odd: 10 OH Walking Lunges
Even: 30 seconds max DU