All Workouts
Friday October 11
Buy In
3x20 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 sets20 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 RocksW.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
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Banded Warm up3x
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.
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