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Thursday 10/10

10/10/2019

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MOBILITY

WARMUP
3 rds
30 sec air squat
30 sec push up
30 sec lunge
30 sec rest
​
WOD
BACK SQUAT GRID
60 %x 10
70% x 8
75%x 6
80% x4
85% x 2
80% x 4
70% x 8
75% x 6
70% x 6+
trigger

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WOD
KB Conditioning
5 x 4 min
2 Rounds
12 DKB rocker (35/26)
12 dkb snatch
12 cal sk
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Wednesday 10/9

10/9/2019

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MOBILITY

WARMUP
3 rounds
30 sec push press
30 sec hand
stand hold
30 sec squats
30 sec rest

STRENGTH
Push Press
2-2-2-2
​
WOD
15 min AMRAP
Buy in
3 Rounds
200m Run
10 Push Press (135/95)
then
AMRAP
5 c2b
7 HSPU
9 jumping squats

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WOD
5 ROUNDS
20 DKB sea saw thruster (35/26)
15 cal row
rest 2 min
DKB thruster must be unbroken, if
not add 30 secs to total time for each break.
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Tuesday 10/8

10/8/2019

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MOBILITY

WARMUP
3 rounds
30 sec jump rope
30 sec sit up
30 sec push up
30 sec rest
​
WOD A
TEAM OF 3
35 min AMRAP
20 Rounds
8 T2B
10 DB CNJ (50/35)
12 cal row
AMRAP A/B CALS
25 rounds
8 pullup
10 burpees
12 box jumps
Score is time finished the work
plus cal or rounds completed and cal
completed

WOD B
EMOM 20 min.
Min 1 10 cal echo
Min 2: DKB front rack hold (53/35)
Min 3 40 single under
Min 4: DKB front rack hold
*If break hold 5 burpee on the spot
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Monday 10/7

10/7/2019

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MOBILITY

WARMUP
3 rounds
30 sec front squat (bar)
30 sec push press
30 sec bent row
30 sec rest

STRENGTH
double squat clean
7x through
(touch n go)

WOD
7 min AMRAP
Wall balls
*EMOM 7 dead lifts (245/165)

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WOD
20 rounds
10 cal ski
10 Russian swings (97-70)
*every 5 rounds (5,10,15,20)
complete 3 rounds of
5 goblet squats and 5 burpee 
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Saturday 10/5

10/5/2019

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MOBILITY

WARMUP
Coaches Choice

PARTNER WOD
100 cal row
100 box jump overs
25 C2B
50 Hang Power Snatch (95/65)
25 T2B
50 H. Power Clean
25 pullups
50 sync burpees
100 pump sit ups
100 cal a/b
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Friday 10/4

10/4/2019

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MOBILITY

WARMUP
3 X's
30 sec A/b
30 sec jump rope
30 sec jumping lunge
30 sec rest

WOD
24 rounds
9 sumo DL (225-155)
11 HR push ups
*after every 4 rounds run 200M
30 min cap

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WOD
3-6-9-12,15 etc
-Cal ski
-Russian Swing (97/70)
-wall ball​
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Thursday 10/3

10/3/2019

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MOBILITY

WARMUP
3 rds
30 sec air squat
30 sec push up
30 sec lunge
30 sec rest

SKILL/DRILL
Back Squat

STRENGTH WOD
BACK SQUAT GRID
60 %x 10
70% x 8
75%x 6
80% x4
85% x 2
80% x 4
70% x 8
75% x 6
70% x 6+ trigger

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WOD
20-18-16-14-12-10-8-6-4-2
2-4-6-8-10-12- 14-16-18-20
DKB snatch (35/26)
cal row
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Wednesday 10/2

10/2/2019

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MOBILITY

WARMUP
3 rounds
30 sec push press
30 sec front squat
30 sec bent row
30 sec rest

SKILL/DRILL
Thruster
​
OPEN WOD 19.5
20 min cap
33-27-21-15-9
Thrusters (95/65)
C2B

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PARTNER WOD
12rds
10 cal ski
40M goblet front rack (70/53)
5 cal echo
complex: 5 DKB front squat +DKB squat clean +5 DKB thruster (35/26)
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Tuesday 10/1

10/1/2019

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MOBILITY

WARMUP
3 rounds
30 sec push up
30 sec pull up
30 sec jump rope
30 sec rest

TEAM OF 3
A) 20 rounds
 10 cal ski
5 renegade row (35/25) (2 ct)
10 cal row
B) 30 rounds
10 bench press (135/80)
5 cal echo
*2 partners work on part A, switch when partner 3 has completed 3 round on part B

​WOD B
DEATH BY ECHO
min 1 3 cals
min 2 4 cals
min 3 5 cals
min 4 6 cals
etc. until you cannot make it in the min.
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Monday 9/30

9/30/2019

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WARM UP
3 rounds
30 sec push press
30 sec hs hold
30 sec squat
30 sec rest

SKILL/DRILL
Split Jerk

STRENGTH
2 split jerks
7x's through 

WOD
10 min CAP
10 complex of c2b +k2e +t2b
20 HSPU
30 weighted situps (45/25)
40 wall ball

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WOD
​3 rounds
800m run
50 Russian swings (97/70)
50 sit ups
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