October 30, 2018
Warm up: Stretch
Conditioning:
For Time
400m run
21 Pull ups
21 Cal bike
15 Pull ups
15 Cal bike
9 Pull ups
9 Cal bike
Midline:
EMOM x 12min
Odd: 10 GHD sit ups
Even: 15 Back Ext
October 29, 2018
Strength:
Back Squat
5-5-5-5-5 (building)
AMRAP x 15min
30 dbl unders, 10 DB Power Cleans
30 dbl unders, 10 DB Hang Squat Cleans
30 dbl unders, 10 DB Push press
30 dbl unders, 10 DB reverse lunges
30 dbl unders, 10 DB Thrusters
Dumbbells 50s/35s
October 25, 2018
Strict Press
3-3-3-3-3 (building)
Back Ext
5x10
EMOM x 18min
Min 1: 15 KB swings (24/20)
Min 2: 12 T2B
Min 3: 30 Air squats or 8/8 pistols
October 24, 2018
Squat Clean 3-3-2-2-1 (build to a heavy single)
AMRAP 5min
50 dbl unders
Directly into
12 Deadlifts (185/135)
12 Burpees
Rest 5min
75 Dbl unders
9 Deadlifts (225/155)
9 Lateral burpees
100 dbl un...
October 23, 2018
For time
21-18-15-12-9
Wall balls (20/14)
Pull ups
Cal row
200m run after each round
Recovery Bike:
20min light bike
On the 5:00,10:00,15:00,20:00min : 20 GHD sit ups
October 22, 2018
Build to a heavy set of 12rep Back Squat
JT
21-15-9
HSPU
Ring Dips
Push ups
October 19, 2018
Warm Up: Stretch
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 Cl Row
...etc...
Gymnastics Conditioning:
50 Dbl Unders
21 HSPU
15 HSPU
9 HSPU
21 HS...
October 18, 2018
Bench press 5-5-5-5-5
Dips 5x5
Abs 5x10
*superset movements
3RFT
600m run
21 Hang Squat Snatches (75/55)
*beginners do OHS
October 17, 2018
Build up to a 5-rep touch and go Power Clean
AMRAP ladder x 9min
2 Power Clean (135/95)
4 Hand release push ups
4 Power Cleans
6 Hand release push ups
6 Power Cleans
8 Hand release push ups
... keep adding 2 reps until time runs out
...
October 16, 2018
*warm up on movements for wod
“Dirty 30”
30 Box Jumps (24/20)
30 C2b
30 KB swings (70/45)
30 front squats (115/75)
30 T2b
30 Push press
30 Deadlifts
30 Wall balls (20/14)
30 Bar facing burpees
30 dbl unders
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