Tuesday 10/24

Warm up For Time: (13 Min. cap) 200 ft HSW 800 Meter run 55 Pull ups 50 Push ups 45 T2B 40 Jumping lunges 7 Min. AMRAP (partner wod) 25 Double unders 5 Burpees For time: ( 5 min. cap) 100 Sit ups w/ 15/25# 400 Meter cool down Rx Program: Bench Press 10 x 50% 10 x 60% 5 …

Monday 10/23

Coaches Warm up 15 Min. Emom 0-5 min 6 Hip Power Cleans @40% or 55/75# 5-10 min 5 Hang Power Cleans@65% 10-15 min. 4 Cleans @75% 12 Min. EMOM 7 Thrusters @75/105# 7 Back Squats @65% Cool down: 4 Min. Banded glute march w/ kettlebells Rx Program: Deadlift 10 x 50% 10 x 60% 5 x 75% 5 x 80% …

Friday 10/20

Warm up 5 Rounds 15 American KB Swings 30 Double unders 200 Meter tire drag 15 Min. AMRAP 50 Rope Slams 25 Sand ball slams 15 Cal Row 300 Meter DB O/H Carry (50 Meter carry then Alternate) Rx Program: Back Squat 10 x 50% 10 x 60% 3 x 80% 3 x 85% 3 x 90% 10 H/C Sit …

Thursday 10/19

Warm up 16 Min. EMOM Mr. Nasty Complex E: Clean + Front Squat + Jerk + Clean + Jerk O: Power Snatch + O/H Squat + Snatch + O/H Squat Increase weight every 2 minutes till at 85% of Snatch 4 Rounds 4 Pegboard or Rope Climbs 16 Wall Balls 5 Deadlift @75% or 175/255# 12 T2B Cool Down 200 …

Wednesday 10/18

Warm up (Coach May Change) 3 Rounds 100 Meter run 5 Push ups 10 sit ups 15 Paratroopers 8 Min. EMOM Every Min. Increase load to reach 85% of Clean by min. 8 6 Min. 0 – 2 Min. 3 Clean Pull @90% 3 – 4 Min. 2 Clean Pulls @95% 5 – 6 Min. 1 Clean Pull @105% 12-9-6-3 …

Tuesday 10/17

Warm Up Snatch 0 – 3 Min. 5 Muscle Snatches 4 – 6 Min. 5 Power Snatches @70 – 75% 7 – 9 Min. 4 Power Snatches @80% 10 – 12 Min. 3 Snatches @85% 5 Rounds 20 Min. cap 7 Hang P. Cleans 5 Thrusters 105/155# or @80% 100 Meter Tire Drag 25/35# 500 Meter Row Rx Program: Bench …

Monday 10/16

Warm up 12-9-6-3 Bar Muscle ups Pistol Squats (R+L=1) Run in Heats of 2 40 GHD Sit ups 40 Star Jumps 40 Jumping lunges 40 HSPU For Time 4 Min. EMOM 35 Double unders 9 Min. EMOM 0 – 3 Min Power Clean + 5 Strict Press @75% of strict press 4 – 6 Min. Power Clean + 4 Push …

Saturday 10/14

Active Warm up 10 Rounds 5 Thrusters 50 Meter Sprint 15 Min. AMRAP 100 Meter Farmer carry 15 Wall balls 100 Meter Farmer carry 12 T2B 9 Box jumps 100 Meter Farmer carry 6 Ring or Bar Muscle ups (Strict pull ups) 800 Meter run

Friday 10/13

Warm up Snatch & Clean Complex 16 Min. EMOM E: Hip Snatch + Hang Power Snatch, Hang Snatch O: Hip Clean + Hang Power Clean, Hang Clean Every 4 Min. build up @50%, @60%, @70%, @75% 10 Min. EMOM 1st: Max power cleans @65/95# 2nd: Max Snatches 3rd: Max Push jerks 4th: Max deadlifts 5th: Max O/H Squats Repeat Add …

Thursday 10/12

Warm up 12 Min. EMOM 1st: 15 Cal Row 2nd: 50ft. HSW 3rd: 2 Rope Climbs or Pegboard climbs For time 800 Meter Run 100 Push ups 150 Sit ups 200 Air Squats 800 Meter Run 300 Meter Sandbag Carry Rx Program: 2 x 7 Hang Snatch @45-65% 3 x 5 Snatch Pulls @75% Strict Press 10 x 50% 10 …