Comment

Wed WOD 10.23.19

Strength


2 Power Clean (or Squat) + 3 FS (Wk 5 of 6)
5 sets Working up to 60-70%
4 sets @ 60-70%

WOD 


5 Rounds For Time of..
400 M Run
12 Deadlifts 125/85
9 Hang Power Cleans 125/85
6 Front Squats 125/85

(20 Min TC)

Mod Key


P: 200 m run, 75/55
RX: As Prescribed
C: 155/105

Extra Conditioning


30.40.50.60.50.40.30
UB DU's 

Mobility 


Foam Roll Back and Lats
Couch Stretch

Comment

Comment

Tues WOD 10.22.19

Strength


Push Press (Wk 6 of 8)
5 X 3 Working up to 85-90%
4 x 3 @ 85-90

WOD 


23.19.15.11.7.3
Cal Row
Floor Press 95/65
DB Sit Ups 50/35
HSPU

(14 Min TC)

Mod Key


P: 55/35, 25/15, Mod Push Ups
RX: As Prescribed
C: 135/85, 65/45, 5/3" Def Kipping HSPU or Regular Strict

Mobility 


Banded Lat Stretch
Scorpion Stretch (pec/shoulder/chest)

Comment

Comment

Mon WOD 10.21.19

Strength


Snatch Cycle (Wk 6)
Full Snatch
8-10 Sets Working up to a 1RM 

(If you have Mobility Issues we suggest you do Power Snatch)

WOD 


8 Min Amrap
3 Hang Squat Snatch 105/70
3 Lateral Burpees Over Bar
4 Alt Pistol Squats 

Mod Key


P: 55/35, Mod Pistols
RX: As Prescribed
C: 145/100

Extra Conditioning


5 Sets
10/8 Calories Sprint Assault Bike
10 Push Ups
10 BWS
-30 sec rest-

Mobility 


Couch Stretch
Half Pigeon

Comment

Comment

Sun WOD 10.20.19

WOD 


1 RFT
400 M MB Run 20/14
3 Rope Climbs
20 Squat Cleans 115/75
400 M MB Run 20/14
6 Rope Climbs
15 Squat Cleans 125/85
400 M MB Run 20/14
9 Rope Climbs
10 Squat Cleans 135/95

(TC If Needed)

Mod Key


P: 12/8 MB, 65/45, 75/55, 95/65, MOD Rope Climb
RX: As Prescribed
C: 30/20 MB, 135/95, 165/115, 185/135

Mobility 


Half Pigeon
Hamstring Stretch and Adductors



Comment

Comment

Sat WOD 10.19.19

Partner WOD 


10 Rounds for Time...
40 Sumo DL 135/95
40 Box Jump Overs 24/20
40 Devils Press (1DB) 50/35

*Every 3 Min, 10 Hollow Rocks Ea*

(32 Min TC)

Mod Key


P: 75/55, 16/12, 25/15
RX: As Prescribed
C: 185/130, 30/24, 65/45

Mobility 


Foam Roll Posterior Chain
Couch Stretch

Comment

Comment

Thurs WOD 10.17.19

Strength


2 Power Clean (or Squat) + 3 FS (Wk 4 of 6)
6 sets working up to 90-95%
2-3 sets @ 90-95%

WOD 


16 Min of Max Reps of…
1 Min Per Station


SA KB OH Alt Lunge 35/26  
Strict Pull Up
DBL KB Front Squat 35/26
KB Russian Twist 35/26

*Russian Twist over and back = 1 rep

Mod Key


P: 20/15, Ring Rows
RX: As Prescribed
C: 53/35, Strict C2B

Mobility 


Foam Roll Lats and Tri
Scorpion Stretch (pec/shoulder/chest)

Comment

Comment

Wed WOD 10.16.19

Strength


Push Press (Wk 5 of 8)
5 X 5 Working up to 80-85%
3 x 5 @ 80-85%

WOD 


A
Complete For Time...

20 STOH 115/75
20 TTB
20 KBS 62/44
10 HSPU
30 STOH
30 TTB
30 KBS
10 HSPU
10 STOH
10 TTB
10 KBS
10 HSPU

B
Ending with an AMRAP of..

5 STOH
5 TTB
5 KBS
5 HSPU

(16 Min TC)

Mod Key


P: 55/35, Hanging Knee Raise, Mod HSPU
RX: As Prescribed
C: 155/110, 5 BMU Tacked onto Each TTB Section, 70/53

Extra Conditioning


Complete..
2k Row
-every 500m Complete 10 Burpees over Erg-

Mobility 


Foam Roll Back and Calves
Couch Stretch

Comment

Comment

Tues WOD 10.15.19

Strength


Snatch Cycle (Wk 5 of 6)
High Hang + ATK + Full Snatch
4 Sets Working up to 60-70% 
4 Sets @ 60-70%

WOD 


15.12.9
Power Snatch 115/75
Box Jump Overs 24/20

... Directly into...

15.12.9
Overhead Squats 115/75
Barbell-Facing Burpees

... Directly into...

Max Calories on Rower
(20 Min TC)

Mod Key


P: 45/35, 16/12
RX: As Prescribed
C: 135/95, 30/24

Mobility 


Banded Lat Stretch
Scorpion Stretch (pec/shoulder/chest)

Comment

Comment

Mon WOD 10.14.19

Strength


Back Squat (Wk 3 of 8)
3 Sets of 5__Working up to 70-75%
5 Sets of 5 @ 70-75%

WOD 


A
3 Min of...
Max Du's 

~Right Into~

B
15.10.5.15.10.5.15...
Wall Balls 20/14
HS Walk (feet)
Push Ups

(15 Min TC)

Mod Key


P: SU's w/ 5+ DU Attempts, 14/10, 3.2.1. Wall Walks, Mod Push Ups
RX: As Prescribed
C: Triple Unders, 25/20, HS Walk 40,30,20, Ring Dips

Extra Conditioning


2 Rounds
25 GHD Sit Ups
15 Calories Assault Bike 

Mobility 


Couch Stretch
Half Pigeon

Comment