November 13, 2020

Strength:

EVERY 90 SECONDS FOR 8 ROUNDS
1 SNATCH GRIP DL + 1 SNATCH GRIP PULL (NO HIGH PULL) + 1 BELOW THE KNEE HANG POWER SNATCH @ 70%-85%

WOD:

15 MIN AMRAP:
400M RUN
8 OHS (RX 115/75, RX+ 135/95)
1 LAP EMPTY SLED SPRINT

November 12, 2020

Strength:

PRE-HAB WORK

WOD:

BUY IN: 3K ERG BIKE

THEN..
3 ROUNDS
10 C2B (RX+ 5 RING MU)
10 BOX JUMP OVERS (24/20)
10 DB THRUSTERS (50/35)

November 11, 2020

Strength:

12 MIN EMOM
1 CLEAN GRIP DL + 1 CLEAN GRIP PULL (NO HIGH PULL) + 1 HANG BELOW THE KNEE POWER CLEAN @ 70%-85%

WOD:

EVERY 90 SECONDS FOR 7 ROUNDS
MAX EFFORT 10/8 CAL AB
3 SQUAT CLEANS @ 75% 1RM 

November 10, 2020

Strength:

SHOULDER PRESS
6 X 2 @ 80%

HALF KNEELING LANDMINE
3 X 5 PER SHOULDER

WOD:

60 KBS (1.5/1)
1K RUN
60 HSPU

November 9, 2020

Strength:

BACK SQUAT
5 X 2 @ 85%

WOD:

8 MIN AMRAP
30 DU
15 T2B
8 HANG POWER SNATCH (RX 115/75, RX+ 155/105)
Rest 2 mins

8 MIN AMRAP
10 S2OH (RX 115/75, RX+ 135/95)
14 BAR FACING BURPEES
18 WB
Rest 2 mins

8 MIN AMRAP
15 FRONT SQUATS (RX 115/75, RX+ 135/95)
15 DL (RX 115/75, RX+ 135/95)
10 BACK RACK LUNGE RETURN (RX 115/75, RX+ 135/95) 

November 6, 2020

Strength:

BELOW THE KNEE SNATCH PULL
3 X 3 @ 85%

BELOW THE KNEE HANG POWER SNATCH
4 X 3 @ 75%

WOD:

1K SKI
20 SQUAT CLEANS @ 70% 1RM
800M RUN
60/50 Cal AB

November 5, 2020

Strength:

PRE-HAB WORK

WOD:

EVERY 5 MINS FOR 7 ROUNDS
200M RUN
8 LATERAL BURPESS OVER THE BAR
10 S2OH (135/95)
12 T2B

November 4, 2020

Strength:

BELOW THE KNEE CLEAN PULL
3 X 3 @ 85%

BELOW THE KNEE HANG POWER CLEAN
4 X 3 @ 75%

WOD:

5-10-15-20-25
DB BOX STEP OVERS (50/35)

25-20-15-10-5
POWER CLEANS (135/95)

*40 DU between each set

November 3, 2020

Strength:

FULL KNEELING DOUBLE DB PRESS
4 X 5

SHOULDER PRESS
2 X 5 @ 65%

WOD:

BUY IN: 400M RUN

THEN..
3 ROUNDS
10 HSPU
20 PISTOLS
30 PULL UPS

CASH OUT: 400M RUN

November 2, 2020

Strength:

BACK SQUAT
5 X 7 @ 70%

FRONT SQUAT
3 X 3 @ 80%

WOD:

12 MIN AMRAP
10 WALLBALLS (20/14)
100M RUN
10 DL (185/155)