All Workouts

Thursday October 24

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W.O.D

Deadlift 2 EMOTMx8

"MC Hammer"
10-8-6-4-2
Deadlift 275/185
Strict HSPU
30-24-18-12-6 Abmat situps

Post W.O.D.


Wednesday October 23

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W.O.D

Snatch Balance
5x2 40-65% snatch-hold 2count in hole

"Blade Runner"
3 Rds
400m run
8/6/4 Hang squat snatch 60-70-80%
8 Ring dips

Post W.O.D.


Tuesday October 22

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W.O.D

Back squats
5-3-1 72-77-82
5-3-1 79-84-89%

"The Quick and the Dead"

10 min AMRAP
100/70 Cal row
Max rds
25 WB 20/14
8/6 Strict Pullups

Post W.O.D.


Monday October 21

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W.O.D

"Point Break"

AMRAP 18: Teams of 2

20 DB Hang CJ (50/35)
15/12 Calorie Assault Bike
20 DB Box Step-Ups (24/20)
15/12 Calorie Assault Bikes
20 Toes to bar

Post W.O.D.


Friday October 18

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10 Vups
L hang or sit 10-15 sec
10 PVC Kang squats


W.O.D

Bar Mu skills

Run 600m
20 KBS 70/53
8 Bar Muscle ups
run 400m
20 KBS 70/53
6 Bar Muscle ups
Run 200m
20 KBS 70/53
4 Bar Muscle ups

Post W.O.D.


Thursday October 16

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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.


Wednesday October 16

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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.


Tuesday October 15

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"

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

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"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.