October 29, 2020

Strength:  Strict Press

5-5-3-3-1-1

Conditioning:  AMRAP 12
3, 6, 9, 12, 15,...
Push Press (115/85)
TTB
Calorie Bike

October 28, 2020

Conditioning:  For Time
100 Meter Single Arm KB Overhead Carry
50 Push-ups
50 Slam Balls
400 Meter Single Arm Farmers Carry
25 Slam Balls
25 Push-ups
100 Meter Single Arm Overhead KB Carry

Post-WOD:
3 x 15
DB Bench Press
Cable Row

October 28, 2020

Strength:  Thrusters

Build up to a Heavy Set of 3 Thrusters

Conditioning:  7 RFT
200 Meter Run
7 Thrusters (95/65)
7 Bar Facing Burpees

October 27, 2020

Conditioning:  4 RFT
500 Meter Row
50 Sit-ups
3 Rope Climbs

(Bring Long Socks, Knee Sleeves, Ladies - Leggings)

Post-WOD:
Accumulate 100 Hollow Rocks
:30 Second Plank Every Time Athlete Breaks Hollow Rocks

October 25, 2020

Strength:  Back Squat

3 Sets X 4 Reps then, 3 Set X 2 Reps

Conditioning:  Helen

3 RFT:
400 Meter Run
21 KBS (53/35)
12 Pull-ups

October 22, 2020

Strength:  Snatch

3-2-1-1-1

Conditioning:  On the 3:00 X 7 Rounds
12 Thrusters (75/55)
9 Power Snatches (75/55)
7 Bar Over Burpees

October 22, 2020

Conditioning:  On the 10:00 X 3 Rounds
400 Meter Run
30/24 Calorie Row
200 Meter Wreck Bag Run
20 Wreck Bag Lunges
(Wreck Bag Weight - 70/50)

October 21, 2020

Strength:

Build To A Heavy 3 Hang Cleans 

Conditioning:  AMRAP 15

15 Power Cleans (95/65)

30 DUs/60 Singles

15 Wallballs (20/14)

30 DUs/60 Singles

October 20, 2020

Conditioning:  4 RFT

1/2 Mile Bike

5 Ring Muscle Ups

1/2 Mile Bike

10 Jerks (155/105)

Post-WOD:

150 Weighted Sit-ups (25/15)

* Every Time Athlete Breaks, 20 Russian Twists

October 18, 2020

Conditioning:

Front Squat

5-5-3-3-3-1-1-1-1-1

Then, For Time:

1 Mile Run

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