All Workouts

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

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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

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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.


Friday October 4

Buy In

W.O.D

C2B skills

"Workaholic"

3 Rounds:
30/20 Calorie Row/bike
15 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

Post W.O.D.


Thursday October 3

Buy In

W.O.D


Strength:
2 Power cleans EMOTMx9 min 60%+

Metcon:
20 power cleans 135/95
50 Abmat situps
400m run
15 power cleans 155/105
40 Abmat situps
400m run
10 power cleans 185/125
30 Abmat situps
400m run

Post W.O.D.


Wednesday October 2

Buy In

W.O.D

Back squats 3x10 65-70%

4rds
75 DU
8/8DB 1 OH,1 FR lunges 2x50/35
12 TTB

Post W.O.D.


Tuesday October 1

Buy In

W.O.D

"Pineapple Express"

at 0:00
50/35 cal assault bike/Row
50 Strict HSPU, scale seated DB press
15:00-
3rds
500m Row/.6 bike
21 Burpees over rower or laterally over bar

Post W.O.D.