September 30, 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 s...

September 29, 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

September 28, 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

September 27, 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 **

September 24, 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...

September 24, 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

September 22, 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:
20...

September 21, 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

September 20, 2020

Strength:  Back Squat

5 X 4

Conditioning:  3 RFT
21 Thrusters (95/65) 
21 Pull-ups

(15 Minute Time Cap)

September 17, 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)

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