Monday 10/15
WOD
For time:
800 Meter Run
15 Ground to Overhead (135/95 lbs)
15 Ring rows
800 Meter Run
15 Ring rows
15 Ground to Overhead (135/95 lbs)
800 Meter Run
Score is time
Tuesday 10/16
Strength
Every three minutes, for 24 minutes (8 sets):
Hang Snatch + Snatch
WOD
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Thrusters (95/65 lbs)
12 Bar-Facing Burpees
Score is rounds and reps
Wednesday 10/17
Strength
Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
WOD
Three rounds for time of:
40 Calories of Rowing
30 Kettlebell Swings (24/16 kg)
3-5 BMU (scaling option 20 pu's)
Score is time
Thursday 10/18
Skill
Every 2 minutes, for 6 minutes (3 sets):
Double Kettle Bell Front Rack hold alternating box step ups x 10 total
WOD
AMRAP 5
20 Double-Unders
10 Air Squats
Rest 1 minute
AMRAP 5
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)
Rest 1 minute
AMRAP 5
5 T2B
10 Push Ups
Score is rounds and reps
Friday 10/19
Strength
Take 15-20 minutes and build to today’s 1-RM Power Clean
WOD
For time:
30 Calories of Assault Bike
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups
Score is time
Saturday 10/20
WOD
In teams of two, alternating each movement, complete ten rounds of:
10 Dumbbell Hang “Clusters”
20 Dumbbell Box S (24″/20″)
400 Meter Run
(Partner A performs 10 hang “Clusters”; Partner B performs 20 DB Box Step-Overs; Partner A runs 400 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)
Score is time
WOD
For time:
800 Meter Run
15 Ground to Overhead (135/95 lbs)
15 Ring rows
800 Meter Run
15 Ring rows
15 Ground to Overhead (135/95 lbs)
800 Meter Run
Score is time
Tuesday 10/16
Strength
Every three minutes, for 24 minutes (8 sets):
Hang Snatch + Snatch
WOD
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Thrusters (95/65 lbs)
12 Bar-Facing Burpees
Score is rounds and reps
Wednesday 10/17
Strength
Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
WOD
Three rounds for time of:
40 Calories of Rowing
30 Kettlebell Swings (24/16 kg)
3-5 BMU (scaling option 20 pu's)
Score is time
Thursday 10/18
Skill
Every 2 minutes, for 6 minutes (3 sets):
Double Kettle Bell Front Rack hold alternating box step ups x 10 total
WOD
AMRAP 5
20 Double-Unders
10 Air Squats
Rest 1 minute
AMRAP 5
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)
Rest 1 minute
AMRAP 5
5 T2B
10 Push Ups
Score is rounds and reps
Friday 10/19
Strength
Take 15-20 minutes and build to today’s 1-RM Power Clean
WOD
For time:
30 Calories of Assault Bike
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups
Score is time
Saturday 10/20
WOD
In teams of two, alternating each movement, complete ten rounds of:
10 Dumbbell Hang “Clusters”
20 Dumbbell Box S (24″/20″)
400 Meter Run
(Partner A performs 10 hang “Clusters”; Partner B performs 20 DB Box Step-Overs; Partner A runs 400 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)
Score is time