

Thursday, 1 October 2020
Strength: Rope Climb Practice Take 10 Minutes to Practice Rope Climbs Conditioning: AMRAP 18:
20/15 Calorie Bike
15 Slam Balls (30/20)
2 Rope Climbs * If you plan to climb the outside ropes, please plan accordingly to protect your legs/shins (i.e. knee sleeves, long sleeve socks, ladies - leggings)


Wednesday, 30 September 2020
Conditioning: AMRAP 5 X 3 Rounds:
** 5 Minutes Rest Between Rounds **
200 Ft. Walking Lunges
200 Meter Wreck-bag Run (70/50)
Time Remaining - Max Calorie Row
** Score = Total Calories ** Post-WOD: 4 Rounds
12 Hollow Rocks
10 V-ups
8 Tuck-ups


Tuesday, 29 September 2020
Strength: Bench Press 4 X 12 Conditioning: For Time - 21-15-9
Hang Snatch (95/65)
Hand Release Push-ups
Then, Directly Into: 21-15-9
Push press (95/65)
Hand Release Push-ups


Monday, 28 September 2020
Strength: 8 Minute EMOM: 3 Tempo Front Squats (2 Secs Down, 2 Sec Pause at Bottom) ** No More Than 70% of Max. ** Conditioning: 10 RFT: 15 Wallballs (20/14) 200 Meter Run ** 25 Minute Time Cap **


Friday, 25 September 2020
Conditioning: 3 Rounds:
3 Burpee Box Jumps (24/20)
6 Goblet Squats (53/35)
9 Deadlifts (155/105)
Followed by 50/35 Calorie Row
Then, 3 Rounds:
3 Burpee Box Jumps (24/20)
6 Goblet Squats (53/35)
9 Deadlifts (155/105)
Followed by 50/35 Calorie Row
Then, 3 Rounds:
3 Burpee Box Jumps (24/20)
6 Goblet Squats (53/35)
9 Deadlifts (155/105)


Thursday, 24 September 2020
Strength: Dumbbell Bench Press 4 X 6 Conditioning: 400 Meter Single Arm (SA) KB Farmers Carry (53/35)
30 Push-ups
30 Ring Rows
200 Meter SA KB Farmers Carry
20 Push-ups
20 Ring Rows
100 Meter SA KB Farmers Carry
10 Push-ups
10 Ring Rows


Wednesday, 23 September 2020
Conditioning: AMRAP 3:
200 Meter Run, 15 Bar Over Burpees, Then Max OHS (65/45)
- Rest 3 Minutes
AMRAP 3:
200 Meter Run, 12 Bar Over Burpees, Then Max OHS (75/55)
-3 Minutes Rest
AMRAP3:
200 Meter Run, 9 Bar Over Burpees, Then Max OHS (95/65)
-3 Minutes Rest
AMRAP 3:
200 Meter Run, 6 Bar Over Burpees, Then Max OHS (115/75)
* Score is Total Number of OHS *


Tuesday, 22 September 2020
Conditioning: For Time:
3 Mile Bike
2,000 Meter Row
150 DUs/250 Singles
50 TTB
(30 Minute Time Cap) Post-WOD:
3 Rounds
10 GHDs
20 Hollow Rocks
30 Russian Twists


Monday, 21 September 2020
Strength: Back Squat 5 X 4 Conditioning: 3 RFT
21 Thrusters (95/65)
21 Pull-ups (15 Minute Time Cap)


Friday, 18 September 2020
It's Coach Joe's Birthday!!! Strength: Take 10 Minutes to Build to a Heavy Complex:
Snatch High Pull, Hang Snatch, Snatch Conditioning: AMRAP 14
10 Bar Facing Burpees
10 Power Snatch (75/55)