All Workouts

Wednesday October 16

Buy In

3x
Sampson
10-15 L sit on rings

W.O.D

"Rug Mouse"
24 Minute Assault Bike or Row

On the 0:00, 4:00, 8:00, 12:00 16:00 and 20 min:
8/6 Strict Pullups
10 Burpees
25 Double Dumbbell Front Rack Walking Lunge (50's/35's)

Post W.O.D.


Thursday October 16

Buy In

W.O.D



"Breakfast Club"
5 min AMRAP
8 Power clean 145/100
8 DB strict Press
30 DU
rest 3 min
6 Power clean 165/110
6 DB strict Press
40 DU
rest 3 min
5 min AMRAP
4 Power clean and Jerks 185/125
4 DB strict Press
50 DU

Post W.O.D.


Tuesday October 15

Buy In

"

Strength


Back squat wave
5-3-1 70-75-80
5-3-1 77-82-87

W.O.D


"Gun Show"
8 min AMRAP
1,2,3,4... DB hang squat cleans 50/35
2,4,6,8... Pushups

Post W.O.D.


Monday October 14

Buy In

"3x
10 wall squats
10-15 sec L hang
inchworm

W.O.D



Snatch skills

"Snake Bite"
Big Lap
21-15-9
Power snatch 95/65
Toes to bar

Remaining time to work up to heavy single squat snatch preferred. Power snatch for newer folks.

Post W.O.D.


Friday October 11

Buy In

3x

20 sec L hang
Max set of pushups should get 20/10+
Rest 2 min

W.O.D

"Lightning Bolt"

3rds

400m run
6/6 DB hang clean and Jerk 50/35
12Vups

Post W.O.D.


Thursday October 10

Buy In

3 sets

20 V-ups
banded inchworm
20 sec bar hang

W.O.D


"Echo"

5 min AMRAP

15 bar facing burpees
21 Power cleans
27 Cal row/bike
3 min rest

set 1 135/95
set 2 115/75
set 3 95/65

Post W.O.D.


Wednesday October 9

Buy In

Back squat 3x10

*add wt from last week*

W.O.D



"Jumping Bean"

12 min AMRAP

30 DU
20 DB step ups 50/35
30 DU
20 KBS
30 DU
10 strict pullups

Post W.O.D.


Tuesday October 8

Buy In

Tabata Hollow Rocks

W.O.D



"Steady as She Goes"

16 min AMRAP

200m run
12 Push Jerk 115/75
200m run
12 Box Jump overs 24/20

Post W.O.D.


Monday October 7

Buy In

Banded Warm up

3x
L-Hang 20 sec
Inchworm
Lateral Lunge

W.O.D


"Dead Meat"

40-30-20-10 Wallballs 20/14
2-4-6-8-10 Deadlifts 315/205
4-4-4-4-4 Bar Muscle ups









Post W.O.D.