September 28, 2018

Strength: Bench Press 5-3-1-1-1

Conditioning: For Time:

(21 min time cap) 

400m Run

Fran (75/55)

400m Run

Fran (75/55)

400m Run

September 27, 2018

Conditioning: 18 Min EMOM

Odd: 10 Push ups + 20 Double Unders

Even: Max cal bike

Post WOD: Superset 3x8 

Barbell bicep curls

Skull Crushers 

*Both with a 3 count lower

September 26, 2018

Strength: Deadlift 2 @ 95%

Then 

Deadlift Speed Set

2x5 @ 75%

Then

2 Rounds

5 Shrugs @ 70% of deadlift

5 Stiff leg Deadlifts

5 Best Over Rows

5 Underhand Grip Lat Pull downs

5 Good Mornings

*Rest 90 sec between exercises; Rest 2 min between sets

September 25, 2018

Conditioning: 35 min Partner AMRAP

50 Power Cleans (135/95)

40 Box Jumps (24/20)

30 T2B

20 HSPU

1000m Row

September 24, 2018

Strength: Back Squat 8-8-8

Conditioning: 3 Rounds 

400m Run

20 Alt DB Snatches (50/35)

20 DB Goblet Squats (50/35)

September 21, 2018

Strength: Bench Press 3-3-3

Conditioning: 5 min AMRAP

15-12-9

Power Snatches (75/55)

Pull ups

Rest two minutes

5 min AMRAP

15-12-9

Push Press (75/55)

T2B

September 20, 2018

Conditioning: 18 min AMRAP

21/15 Calorie Bike

18 Jumping Lunges

15 AbMat Sit-Ups

12 Hand-Release Push-ups

Post WOD: 3 Rounds (not for time)

Superset with a 4 count lower

8 Barbell Curls

8 Barbell Skull Crushers

September 18, 2018

Conditioning: 4 Rounds for time:

200 ft Single Arm Overhead DB Carry (55/35)

50 DU

15 C2B

Post WOD: 5 Sets (optional: with 5lb weights)

10 Hollow Rocks

10 Scissor Toe Touches

10 sec arch hold 

September 17, 2018

Strength: Front Squat 3-2-2-1

Conditioning: 4 RFT

25 Cal Row

25 Burpees

September 14, 2018

Strength: Bench Press 5-5-5

Conditioning: 4 min AMRAP

10 OHS (95/65)

10 T2B

Rest 2 min

4 min AMRAP

8 Hang Snatch (95/65)

10 T2B

Rest 2 min

4 min AMRAP

6 Snatch (95/65)

10 T2B

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