October 15, 2021

Strength:

4 ROUNDS:
10 DB LAT RAISES
10 DB ANTERIOR RAISES
10 BANDED REAR DELT FLY

WOD:

10 MIN AMRAP:
30 DU
10 OHS (RX 115/75, RX+ 135/95)
200M RUN
10 T2B

October 14, 2021

Strength:

3 ROUNDS
10 PLATE OH SIT UPS (25/15)
10/10 SINGLE ARM BOTTOMS UP KB PRESS
10 NEGATIVE PULL UPS

WOD:

5 ROUNDS:
100M RUN
12 HANG POWER CLEANS (115/75)
1 LAP SLED PUSH (35/25)
20/18 CAL AB
*Rest 3 mins between rounds

 

October 13, 2021

Strength:

TEMPO BACK SQUATS
3  X 4 @ 65%

THEN..
BACK SQAUTS
3 X 4 @ 80%

WOD:

3 ROUNDS:
30 CAL ROW
30 DB SNATCHES (50/35)
400M RUN

October 12, 2021

Strength:

4 ROUNDS
10 DB SIDE LUNGES
10/10 SINGLE LEG DB RDL
MAX SET OF CHIN UPS

WOD:

FOR TIME
80 WB (20/14)
70 BURPEE BOX JUMP OVERS (24/20)
60 C2B
50 KBS (1.5/1)

October 11, 2021

Strength:

EVERY 90 SECONDS X 2:
200M RUN + 5 PUSH UPS + 8 FRONT SQUATS + 8 BB ELBOW ROTATIONS

EVERY 90 SECONDS X 2:
125/100M SKI + 5 S2O

THEN..
6 MIN EMOM
ODD: 3 CLEAN PULLS + 3 SQUAT CLEANS
EVEN: 4 CLUSTERS

WOD:

EVERY 3 MINS x 10:
RX: 12/10 CAL SKI + 4 CLUSTERS @ 135/95
RX+ 12/10 CAL AB + 4 CLUSTERS @ 155/105

October 8, 2021

Strength:

4 ROUNDS
10 BB DRAG CURLS
20 BANDED TIGER WALKS
10 SINGLE ARM BANDED PULL DOWNS

WOD:

10 RING MU (12 PULL UPS + 12 DIPS)
25/10 CAL AB
40 HANG POWER SNATCH (95/65)
25/20 CAL AB
10 RING MU (12 PULL UPS + 12 DIPS)

October 7, 2021

Strength:

4 ROUNDS
30 SEC HOLLOW BODY ROCK
12 DOUBLE DB HINGED ROW
12 BRIDGED ROW

WOD:

100 AB MAT SIT UPS
300M ROW
3 ROPE CLIMBS
2 TRIPS BEAR CRAWL + 2 TRIPS REVERSE BEAR CRAWL
100 AB MAT SIT UPS
300M ROW
3 ROPE CLIMBS
2 TRIPS BEAR CRAWL + 2 TRIPS REVERSE BEAR CRAWL

October 6, 2021

Strength:

TEMPO BACK SQUATS
3 X 4 @ 50-60%
8 @ 70%
6 @ 75%
4 @ 80%

WOD:

3 ROUNDS:
10 ALT DB SNATCHES
20 BURPEES TO 6 INCH TARGET
30 WB (20/14)
40 BOX JUMP OVERS

October 5, 2021

Strength:

4 ROUNDS
30 YARD SINGLE ARM FARMERS CARRY (EACH ARM)
8/8 KB LATERAL LUNGE
25 MED BALL RUSSIAN TWISTS
12/12 SINGLE LEG GLUTE BRIDGE

WOD:

FOR TIME:
4-8-12-16-20
DL (RX 135/95, RX+ 225/135)

2-4-6-8-10
WALL WALK

**30 DU between each round

October 4, 2021

Strength:

6 MIN EMOM
ODD: 3-5 TEMPO DL
EVEN: 3-5 TEMPO FRONT SQUATS

9 MIN EMOM
1: 5 HIGH BOX JUMPS (30/24)
2: 2 CLEAN PULLS + 2 SQUAT CLEANS
3: 5 SPLIT JERKS

WOD:

5 X 3 SPLIT JERKS