Tuesday 10/1/19

WOD
EMOM x 21 mins
Min 1 - 12 alt DB snatch
Min 2 - 12/10 cal bike
Min 3 - max unbroken wallballs

Cool Down
8 min roll out session

Monday 9/30/19

Strength
Split Jerk
5-3-1-1-1

WOD
10 min AMRAP
200m Run
8 S2OH (60% of push press)

Saturday 9/28/19

TEAM WOD
"Mighty Ducks"
Teams of 3 (cal 35min)
60 clean and jerks
400m team Run
10 rope climbs
400m team Run
100 bar facing burpees
400m team Run
10 rope climbs
400m team Run
60 clean and jerks

Friday 9/27/19

WOD
"Open 11.6"
7 min AMRAP (with Judge)
3 Thrusters (100/65)
3 C2B
6 Thrusters
6 C2B
9 Thrusters
9 C2B
etc..... adding 3 reps to each movement until time is up

Stamina
Partner 3K switching every 500m

Thursday 9/26/19

WOD
5 rounds for quality
300m Run
10 burpees
12/10 cal bike
10/10 single leg KB deadlift
75 DU's
10 KBS

Wednesday 9/25/19

WOD
20 min AMRAP
20 DB power cleans (50/35)
20 DB lunges
20 sit ups

Stamina
Pump sesh
3 sets max reps
DB hammer curls
DB floor press

Tuesday 9/24/19

WOD
2 sets
70/55 cal Row
3 min Rest
then 3 rounds of
15 strict press
15 TTB
Rest 3 min b/w sets

Monday 9/23/19

Strength
1 rep max
Clean

WOD
15 min AMRAP
9 Deadlifts (155/105)
12 hand release push ups
15 box jumps

Friday 9/20/19

Strength
1000m Row for Time

WOD
"Kelen Helly"
1 Round of "Kelly"
2 Rounds of "Helen"
1 Round of "Kelly"

For your reference:
"Kelly" -
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

"Helen" -
Run 400 meters
21 KB swings (55/35)
12 Pull-ups

Thursday 9/19/19

Strength
EMOM x 6 mins
Min 1 - Shoot thrus
Min 2 - :20 sec L-sit hang

WOD
5 sets (NFT)
5 barbell bent over rows
5 weighted chin ups
10 DB bench press

Stamina
GOAT work

Wednesday 9/18/19

Strength
20 mins
1 rep max Front Squat

WOD
"Coco Loco"
7 min AMRAP
14 alt DB Snatch
9 HSPU

Tuesday 9/17/19

Strength
3 sets
2:00 min max TTB

WOD
"Schlitz"
4 rounds for time
400m Run
4 ring MU
40 DU

Monday 9/16/19

Strength
EMOM x 12 mins
2 snatch pulls + 1 snatch

WOD
"Floor It"
on the 4:00 for 4 rounds
100ft walking lunges
15 deadlifts
15/10 cal row

Saturday 9/14/19

TEAM WOD
Split with Partner
20 Rounds
100m Sprint
5 wallballs
5 SDLHP
5 medball sit ups

Friday 9/13/19

Strength
3 Rounds (NFT)
300m Run + max unbroken HSPU

WOD
"30 Rock"
20 min AMRAP
30 KBS
30 push press
30/21 cal Row
30 TTB

Thursday 9/12/19

Strength
Back Squat
5x2 @ 85%

WOD
EMOM x 12 mins
Min 1 - 5/5 renegade row
Min 2 - 5/5 DB split squats
Min 3 - :30 sec hollow rocks

Stamina
Stretch/ROMWOD

Wednesday 9/11/19

WOD
"9/11 Tribute"

2001m Run

11 box jumps (30/24)

11 thrusters (125/85)

11 C2B (ring rows)

11 power cleans (175/115)

11 HSPU (Box HSPU/seated press)

11 KBS (70/55)

11 TTB (hanging leg raises)

11 deadlifts (175/115)

11 Push jerks (110/75)

2001m row

Tuesday 9/10/19

Strength
1 rep max Deadlift

WOD
"Death by Deadlift/Burpee"
Min 1 - 4 deadlifts +1 bar facing burpee
Min 2 - 4 deadlifts + 2 bar facing burpees
Min 3 - 4 deadlifts + 3 bar facing burpees
etc...

Monday 9/9/19

Strength
On the 2:30 for 4 sets
50 ft OH DB walking lunges

WOD
"Chips Ahoy"
30 C2B
400m Run
15 OHS (50%)
800m Run
15 OHS
400m Run
30 C2B

Saturday 9/7/19

TEAM WOD
With Partner
Buy in: 100m tire flip
10 Rounds of: (split reps or rounds)
10 TTB
10 push ups
10 box jumps
Cash out: 200m sled pull

Friday 9/6/19

Strength
EMOM x 14 mins
Even: 5 OHS
Odd: 5 TNG Power Snatch

WOD
"Dirty Water"
For Time
100 DU (200 singles)
800m Run
60/45 cal Row

Thursday 9/5/19

Strength
1 RM Bench Press
3 sets max strict pull ups

Stamina
Choose 1
accumulate 3:00 in an L-sit
or
3x20 barbell glute bridges

Wednesday 9/4/19

Strength
Deadlift
3 reps @ 70%, 1 @ 75%, 3 @ 70%, 1 @ 80%, 3 @ 70%, 1 @ 85%

WOD
"Hangnail"
16 min AMRAP
30 DB hang clean and jerks
25/18 cal Row
20 bar facing burpees
15 deadlifts

Tuesday 9/3/19

MAX DAY
1 RM Back Squat
1 RM Strict Press
3 RM Push press

*Be sure to record all your new maxes in whatever App you use!*