Friday 10/30/20

 Skill

EMOM x 15 MINUTES
MIn 1 - :40 Bar Muscle-Up Practice *
MIn 2 - 5 Deadlift (Building)**
Min 3 - Flow Stretching

*No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts.
**Build from Moderate to Heavier than Workout Weight.

WOD

AMRAP x 15 MINUTES
3 Bar Muscle-Ups
9 Deadlifts (255/165)|(165/115)
15/12 Cal Bike

Stretching

FOR RECOVERY
1:00 Slow Cat-Cows
2:00 Child's Pose
2:00 Seal Pose
1:00 Slow Cat-Cows

Thursday 10/29/20

 Strength

ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex of...
2 Push Jerk + 1 Split Jerk*

*Bar can come from the rack or floor.

WOD

5 ROUNDS FOR TIME
400m Run
12 Push Jerks (155/105)|(115/75)

Wednesday 10/28/20

 WOD

AMRAP x 12 MINUTES
60 Double Unders
20 Russian KB Swing (70/53)|(53/35)
5 Strict Chin-Ups

Strength

3 SETS FOR QUALITY
12/12 Single KB Farmer Bulgarian Split Squats (Athlete Choice)*
200m Single Arm KB Farmer Carry**
*KB held on same side as "back" leg

**Switch arms as needed

Tuesday 10/27/20

 Strength

ON A 20:00 RUNNING CLOCK..
Establish a 3RM Power Snatch

WOD

"ISABEL"
FOR TIME
30 Power Snatch (135/95)|(95/65)

Monday 10/26/20

 Strength

4 SETS
3 Tempo Front Squats (3030)*
*Weight stays light to moderate across all 4 Sets.
-Rest as Needed b/t Sets-

WOD

FOR TIME
18-15-12
Front Squats (135/95)|(95/65)
25-25-25
Sit-Ups

-Rest 2:00-

12-9-6
Front Squats (185/135)|(135/95)
25-25-25
Sit-Ups

-Rest 2:00-

2:00 Max Front Squats (135/95)|(95/65)

Friday 10/23/20

 Skill

EMOM x 10 MINUTES
MIN 1 - 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest
MIN 2 - :40 Smooth Single, Double or Triple Under Practice*

*Goal here is to build confidence and not get riled up by tripping up.

WOD

"OPEN 20.2"
AMRAP x 20 MINUTES
4 DB Thrusters (50/35)|(35/20)
6 Toes to Bar
24 Double Unders

Finisher

FOR RECOVERY
1:00 Calf Smash (R)
1:00 Calf Smash (L)
3:00 Foam Roll Upper Back

Thursday 10/22/20

 WOD

4 SETS FOR QUALITY
8 Tempo DB Sumo RDL (3131) (50/35)|(35/25)
24 Alt. Bent Over DB See-Saw Rows
48 DB Hollow Flutter Kicks
1:00 Superman Hold

-1:00 Rest b/t Sets-

Finisher

FOR QUALITY
21-15-9-15-21
Single DB Curls*
DB Glute Bridges**

*Hold both heads of a single DB, one head in each hand.
**DB rests across the hips.

Wednesday 10/21/20

 WOD

4 SETS
ON A 4:00 RUNNING CLOCK...
400m Run
20 Plate Ground to OH (45/35)|(35/25)
Max Overhead Plate Walking Lunges in Remaining Time
-No Additional Rest b/t Sets-

Strength

POST-WORKOUT STRENGTH
4 SETS
1:00 Heavy Barbell Back Rack Hold (Athlete's Choice)
-Rest 1:00 b/t Sets-

Tuesday 10/20/20

 WOD

FOR TIME
1000/800m Row
60 Slam Balls (30/20)|(20/10)
30 Power Cleans (155/105)|(115/75)
60 Slam Balls
1000/800m Row

Stamina

FOR QUALITY
500m Row*
*Nasal Breathing Only

Monday 10/19/20

 Strength

15 min clock
Build to a heavy 3 rep thruster

WOD

"FRAN"
21-15-9
Thrusters (95/65)(65/45)
Pull-ups

Friday 10/16/20

 WOD

Hero WOD
“Sean"
10 Rounds for Time
11 C2B
22 F. Squats (75/55)

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, KY, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

Thursday 10/15/20

 Strength

3 min AMRAP
10 tuck ups
20 pike shoulder taps
30 mtn. Climbers
Rest 1min
3 min AMRAP
10 superman
20 pike shoulder taps
30 mtn. Climbers

WOD

AMRAP x 25 MINUTES
800m Run
50 Single DB Step-Ups (50/35)|(35/20)|(24/20)*
400m Run
25 Box Jumps (24/20)

*Hold DB on Shoulder

Wednesday 10/14/20

 Strength

EMOM x 10 MINUTES
MIN 1 - :45 EZ Bike
MIN 2 - 3 Muscle Snatch + 3 Perfect OHS + 3 Snatch Sotts Press*

*Performed with either an Empty Bar or PVC.

WOD

FOR TIME
12 Hang Squat Snatch (75/55)|(65/45)
12 Lateral Burpee Over Bar
15/12 Cal Bike
15 Hang Squat Snatch
12 Lateral Burpee Over Bar
15/12 Cal Bike
18 Hang Squat Snatch
12 Lateral Burpee Over Bar
15/12 Cal Bike

Tuesday 10/13/20

 WOD

BENCHMARK WORKOUT
"ANNIE-UP"
FOR TIME
50-40-30-20-10
Double Unders
2-4-6-8-10
Muscle-Ups
50-40-30-20-10
Sit-Ups

Monday 10/12/20

 WOD

AMRAP x 5 MINUTES
20 Russian KBS (70/53)|(53/35)
20/15 Cal Row
-Rest 1:30-

AMRAP x 4 MINUTES
16 Russian KBS (70/53)|(53/35)
16/12 Cal Row
-Rest 1:00-

AMRAP x 3 MINUTES
12 Russian KBS (70/53)|(53/35)
12/10 Cal Row
-Rest :30-

AMRAP x 2 MINUTES
8 Russian KBS (70/53)|(53/35)
8/6 Cal Row

Stamina

5x5 DB Floor Press

Friday 10/9/20

 Strength

EVERY 2:00 x 6 SETS
:30 Handstand Hold
3-5 Negative Handstand Push-Ups or Pike Push-Ups
5 TNG Deadlifts*

*Building Past Workout Weight

WOD

"Diane"
FOR TIME
21-15-9
Deadlift (225/155)|(155/105)
Handstand Push-up

*Last Seen 7/14/20

Thursday 10/8/20

 Strength

4 SETS FOR QUALITY
:20 Hollow Body Bar Hang
3 Strict Hollow Body Pull-Ups
5 Tempo Front Squats (3131)

-Short Walking Rest b/t Sets-

WOD

AMRAP x 12 MINUTES
4 Strict Pull-Ups
8 Front Squat (135/95)|(95/65)
12 Hand Release Push-Ups

Finisher

FOR TIME
100 Banded Curls
100 Banded Tricep Extensions

Wednesday 10/7/20

 Strength

3 SETS FOR QUALITY
8/8 Slow Single DB Goblet Step-Ups/Downs
8/8 Supported Single Arm DB Row (20X1)

-Rest 1:00 b/t Sets-

WOD

4 SETS FOR REPS
1:20 - Double DB Sumo Power Clean (50/35)|(35/20)*
1:20 - Double DB Farmer Reverse Lunge*
1:20 - Up-Down + Side Shuffle**

*2 Burpees Every Time Athlete Breaks
**1 Rep = 1 Up-Down + 3 Side Shuffles (L) + 3 Side Shuffles (R)

-Rest 1:00 b/t Sets-

Tuesday 10/6/20

 Strength

3 SETS FOR QUALITY

3/3 DB or KB Turkish Get-Ups
20 Alt. Sit-Thrus

WOD

ON A 6:00 RUNNING CLOCK*…
40 Sit-Ups
60 Wall Balls (20/14)|(14/10)

-Rest Remaining Time Until Start of Next Set-

ON A 6:00 RUNNING CLOCK*…
40 Sit-Ups
40 Burpees

-Rest Remaining Time Until Start of Next Set-

ON A 6:00 RUNNING CLOCK*…
40 Sit-Ups
60 Wall Balls

*Complete work in the Sets in any order or rep breakdown, athlete's choice

Monday 10/5/20

 WOD

FOR TIME
200m Plate Run (Athlete Choice)
50 Plate Ground to Overhead
50 Plate Walking Lunges*
200m Plate Run
50 Plate Step-Ups (24/20)
50 Plate Walking Lunges
50 Plate Ground to Overhead 200m Plate Run

*Hold Plate in Bear Hug for Lunges

Finisher

FOR TIME (OR NOT FOR TIME!)
3K run

Friday 10/2/20

 Strength

ON A 25:00 RUNNING CLOCK…
Establish a Heavy 1-Rep Ground to Overhead*

WOD

AMRAP x 5 MINUTES
25 Double Unders
5 Ground to Overhead (135/95)|(95/65)

**For both Ground to Overhead, Option for Power or Full / Snatch or Clean & Jerk