November 5, 2021

Strength:

5 X 8 SEATED DB ARNOLDS PRESS

 

WOD:

21-15-9:
DEADLIFT (185/135, 225/ 155)
BURPEE PULL UPS 

November 4, 2021

Strength:

5 X 400M RUN
*90 SEC REST 

WOD:

ANNIE
50-40-30-20-10
DU
SIT UPS

 

November 3, 2021

Strength:

1RM BACK SQUAT

WOD:

FOR TIME:
50 CAL ROW
50 T2B
50 THRUSTERS (95/65)
50 BURPEES
50 WB (20/14)

November 2, 2021

Strength:

3 ROUNDS:
1 TRIP SEAL WALK
20 SEC HOLLOW BODY ROCK
20 SEC SIDE BENDS

WOD:

21-15-9
POWER SNATCH (95/65)
HSPU

15-12-9
POWER SNATCH (115/75)
BAR MU

12-9-6
POWER SNATCH (135/95)
200M RUN

November 1, 2021

Strength:

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

6 MIN EMOM
ODD: 2 CLEAN PULLS + 2 SQUAT CLEANS
EVEN: 2 JERK DRIVES + 3 S2O 

WOD:

5 SETS BUILD TO A HEAVY BIG BEAR COMPLEX:
TALL CLEAN + CLEAN AT THE KNEE + CLEAN + PUSH PRESS + TALL CLEAN + CLEAN AT THE KNEE + CLEAN + PUSH JERK + TALL CLEAN + CLEAN AT THE KNEE + CLEAN + SPLIT JERK

October 29, 2021

Strength:

3 ROUNDS
10 BARBELL DRAG CURLS
20 BANDED TIGER WALKS
10 SINGLE ARM BANDED PULL DOWN 

WOD:

FOR TIME:
50 T2B
1K RUN
50 WB
50 DU

October 28, 2021

Strength:

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

WOD:

10 ROUNDS
10 SINGLE ARM DB PUSH PRESS (L)
10 SINGLE ARM DB PUSH PRESS (R)
10 PISTOLS (5/5)
10 SINGLE ARM DEVILS PRESS (5/5)

October 27, 2021

Strength:

EVERY 90 SECONDS FOR 6 SETS:
1 BACK SQUAT @ 95%

WOD:

4 ROUNDS
12-9-6-3
HSPU
C2B
OHS (115/75)
*Rest 1 min between each round

October 26, 2021

Strength:

3 ROUNDS
30 YARD DB CARRY
10 BACK RACK WALKING LUNGE (95/65)
10 GHD SIT UPS

WOD:

25 MIN EMOM
1: 100M RUN
2: 12/10 CAL SKI
3: 15/12 CAL AB
4: 12/10 CAL ROW

October 25, 2021

Strength:

12 MIN EMOM
1: 8 CLEAN HIGH PULLS
2: 8 MU CLEANS
3: 3 SQUAT CLEANS

WOD:

10 MIN AMRAP
30 DU
20 KBS
20 GOBLET SQUATS (1.5/1)
10 BURPEES