Thursday October 20th

Strength: OH Squat 3×3@85% + 1 AMRAP set @85%

WOD: 4 rounds (20 min cap)

15 calorie bike/row

10 overhead squats (RX+=155/105, RX=135/95, Scale=115/75)

Accessory: Sandbag Bridges 3×8 AHAP

Wednesday October 19th

Skill Work A: Strict Pullups 3×5 or 3×5 negatives

Skill Work B: 5-8 minutes kipping practice

WOD: 4 rounds (15 min cap)

200m run

50 double unders (100 singles)

10 burpees to target

Accessory: Lower body stretching

Tuesday October 18th

Power: 4×3 Seated Box Jumps (increase height as able)

Strength A: Weighted Stepups 3×5/leg AHAP (DB or KB)

Strength B: BB RDL 3×8 AHAP

WOD: “DG” 10 min AMRAP

8 T2B

8 DB Thrusters (35/25)

12 DB Walking Lunges (35/25)

Accessory: Plank + Side Plank (L&R). 30s per exercise, 30s rest between – 3 sets

Monday October 17th

Strength: Power Clean

1×5@50%, 2×3@60%, 3×2@65%

WOD: 4 rounds (20 min cap)

400m run

5 Power Cleans (RX+=185/125, RX=135/95, Scale= 125/85)

10 Chest to bar pullups

 Accessory:

Dumbbell Posterior Fly 3×8

Dumbbell Front Raise 3×8

Friday October 14th

Strength: Weighted Pullup 3×5 AHAP or 3×5 pullup negatives

WOD: (25 min cap)

800m run + 800m row

400m run + 400m row

200m run + 200m row

Accessory: 3×8 back extensions

Thursday October 13

Strength: Bench Press 3×4@75% + 1 AMRAP set @ 75%

WOD: 15 min AMRAP

9 pushups

12 toes to bar

15 box jumps (24/20)

Accessory: upper body stretch and mobility

Wednesday October 12

Strength: Pendlay Row 4×6 AHAP (if flexibility or form is an issue, Barbell Row 4×6)

WOD: 5 rounds (NFT)

10 Good Mornings (45/35)

10 Inverted Rows

100ft Sled Push – HEAVY!

20 Mountain Climbers (40 total)

Tuesday October 11

Skill Work: Rope Climbs 3×3 AFAP (timed) or practice; rest 3-5 minutes between timed sets

WOD: 3 rounds (15 min cap)

RX+ =500m row + 10 muscle ups

RX= 500m row + 5 muscle ups

Scale+= 500m row+ 10 pullups

Accessory: 3 sets of 100ft single arm KB Suitcase Carry (50ft with one hand, 50ft with the other hand) AHAP with no compromise in form – 30s plank hold between sets

Monday October 10

Strength: Front Squat w/3s in bottom position 3×4@75% + 1 AMRAP set @75% (no pause on AMRAP set!)

WOD: “Burpee Fran” 21-15-9 (18 min cap)

Thrusters (RX+= 115/75, RX= 95/65, Scale=65/45)

Burpees over the bar

Friday October 7th

Strength: Barbell Lunge 3×8/leg

WOD: Reverse Annie (12 min cap)

10-20-30-40-50

Situps & Double Unders

 

Accessory: DB Romanian Deadlift 3×10 AHAP + Sandbag Weighted Bridges 3×10