October - 2018

103018 Tuesday

Warm up: Stretch Conditioning: For Time 400m run 21 Pull ups 21 Cal bike 400m run 15 Pull ups 15 Cal bike 400m run 9 Pull ups 9 Cal bike...

102918 Monday

Warm up: Stretch Strength: Back Squat 5-5-5-5-5 (building) Conditioning: AMRAP x 15min 30 dbl unders, 10 DB Power Cleans 30 dbl unders,...

102518 Thursday

Warm up: Stretch Strength: Strict Press 3-3-3-3-3 (building) Back Ext 5x10 Conditioning: EMOM x 18min Min 1: 15 KB swings (24/20) Min 2:...

102418 Wednesday

Warm up: Stretch Strength: Squat Clean 3-3-2-2-1 (build to a heavy single) Conditioning: AMRAP 5min 50 dbl unders Directly into 12...

102318 Tuesday

Warm up: Stretch Conditioning: For time 21-18-15-12-9 Wall balls (20/14) Pull ups Cal row 200m run after each round Recovery Bike: 20min...

102218 Monday

Warm up: Stretch Strength: Build to a heavy set of 12rep Back Squat Conditioning: JT 21-15-9 HSPU Ring Dips Push ups

101918 Friday

Warm Up: Stretch Conditioning: AMRAP Ladder x 12min 3 Thrusters (95/65) 3 T2B 3 Cal Row 6 Thrusters 6 T2B 6 Cal Row 9 Thrusters 9 T2B 9...

101818 Thursday

Warm up: Stretch Strength: Bench press 5-5-5-5-5 Dips 5x5 Abs 5x10 *superset movements Conditioning: 3RFT 600m run 21 Hang Squat Snatches...

101718 Wednesday

Warm up: Stretch Strength: Build up to a 5-rep touch and go Power Clean Conditioning: AMRAP ladder x 9min 2 Power Clean (135/95) 4 Hand...

101618 Tuesday

Warm up: Stretch *warm up on movements for wod Conditioning: “Dirty 30” 30 Box Jumps (24/20) 30 C2b 30 KB swings (70/45) 30 front squats...