Sunday, October 22, 2017

Monday 10/23/17

Strength
Front Squats
5x5 with a 2 min rest between sets

WOD
15 min AMRAP
200m Run
2 Rope Climbs


Friday, October 20, 2017

Saturday 10/21/17

TEAM WOD
Teams of 3-4
2000 Reps
Singles, sit ups, lunges, dips, supermans, mountain climbers, wallballs, cal rowing, KBS, goblet squats, DB press,
Max of 100 reps per person per exercise

Thursday, October 19, 2017

Friday 10/20/17

HERO WOD
"Bowen"
3 Rounds for Time:
800m Run
7 Deadlifts (275/185)
10 Burpee Pullups
14 single arm KB Thrusters (55/35)
20 Box Jumps

Wednesday, October 18, 2017

Thursday 10/19/17

Strength
1 to 10 V-ups
5 to 1 Rope Climbs

WOD
Power Snatch
3x3 same weight
2x3 same weight
3x1 same weight
Rest 2 mins between sets
3x60 sec plank holds

Tuesday, October 17, 2017

Wednesday 10/18/17

Strength
3 Rounds
"Mixed Tabata"
Dead Hang
Bent Arm
Ring Support
Wall Sit
Hollow

WOD 
"War Path"
800m Run
6 rounds of "The Chief"
3 Power Cleans (135/95)
6 Push ups
9 Squats
400m Run
4 Rounds of "The Chief"
200m Run
2 Rounds of "The Chief"

Monday, October 16, 2017

Tuesday 10/17/17

Strength
Max Effort
0-2 min HSPU
2-4 min Rest
4-6 min DU's
6-8 min Rest
8-10 min TTB

WOD
10 min AMRAP
3 MU's
6 Push Press (115/75)
9 SDLHP

Sunday, October 15, 2017

Monday 10/16/17

Strength
Within 5 sets, build to a
heavy 3 OHS

WOD
3 min AMRAP
21 OHS (75/55)
21 Bar hop burpees
Max cal Row

Rest 3 mins
3 min AMRAP
18 OHS (95/65)
18 Bar hop burpees
Max cal Row

Rest 3 mins
3 min AMRAP
15 OHS (115/80)
15 Bar hop burpees
Max cal Row

Rest 3 mins
3 min AMRAP
12 OHS (135/95)
12 Bar hop burpees
Max cal Row