10/24/18

STRENGTH
Snatch Lift Off 7×5 @80%+ 1RM Snatch
Click HERE for the Lift Off Demo Video.

WOD
3 Rounds:
30/24 Calorie Row
20 Overhead Squats (135/95/65lbs scaled further as needed)
10 Strict Handstand Push-Ups (sub seated DB presses)

Optional Accessory Work (choose up to two):
Gymnastics:
3 Rounds:
2:00 Max Distance Handstand Walk
:60 Rest
2:00 Max Distance Walking Lunge Steps
:60 Rest

Strength:
Rest Pause Strict Press
3 Max Sets of DB Press w/ 25% 1RM Barbell Press in each hand. After Max set, place the DBs down and take 15 slow deep breaths before performing the next set.

Conditioning:
4-6 Rounds:
AMRAP 2 Minutes
Row 250/200m
15 Toes to Bar
Row for distance in remaining time
Rest :60

10/23/18

STRENGTH
5×5 Back Squat @ 90% 5RM

WOD
For Time:
50 Bar Facing Burpees
40 Chest to Bar
30 Deadlift 275/185lbs (please scale weight to no more than 65% 1RM)
20 Muscle Ups
1 Mile Run

Scaled WOD
50 Burpees
40 Pull-Ups/Ring Rows
30 Deadlifts 135/95 OR KB Deadlifts
20 Ring Dips (use bands as needed) or Box Dips
800m Run

Optional Accessory Work (Choose up to two):
OLY:
5 Rounds of :60 on 2:00 off
Power Snatch Singles @60-75%
Drop and Reset

Conditioning:
Bike 1/.8k, Rest 2:00
Bike 2/1.6k, Rest 2:00
Bike 3/2.4k, Rest 2:00
Bike 4/3.2k

Core Strength:
5×25 GHD Sit Ups (scale these back to 5×15-20 if you’re not used to high volume GHD)

STRONGMAN
30 rounds for time
5 x Wall Balls
3 x Handstand Push Ups
1 x Log Clean @ 225/155lb
Scale as needed.

10/22/18

OLY
Squat Clean 4×5 @65-70%
Jog 200m for rest between sets.

WOD
AMRAP 7 Minutes
75/50 Calories on Rower
Max Wall Balls in remaining time 20/14lbs

Optional Accessory Work:
EMOM for 21 Minutes
7 Unbroken Overhead Squats AHAP
1 Pegboard Climb or Rope Climb or 7 Pull-Ups
7 Unbroken Bench Press
Alternate Movements each minute.

10/20/18

WOD
In teams of two, complete (35 min cap)
3 Rounds:
25 Push Press (95/65)
25 Burpees over the barbell

Immediately into
2 Rounds:
50 Front Squats (95/65)
50 Pull-Ups

Immediately into:
1 Round
100 Cal Bike
100 Cal Row

*One person works at a time

STRONGMAN
EMOM Until Failure
50’ Sled Push @ 75% BW and 1 x Deadlift @ BW

Continue doing a 50’ push each round at the top of each minute.  Add 1 Deadlift per round until you cannot complete the work in 60 seconds.

Scale as needed.

10/19/18

STRENGTH
Find new 5RM Back Squat

WOD
2 Rounds:
AMRAP 5 Minutes:
200′ Shuttle Run (100′ out and back)
5 Squat Clean Thrusters (185/135/95/65lbs … scale down further as needed!)
Rest 3:00

Optional Accessory Work as time allows (choose one):
Conditioning:
AMRAP 15 Minutes:
10 Burpee Box Jump Overs 24/20″
100′ Farmers Carry (up to 100/70lbs per hand)
10 Alternating Pistols
*Add 10 reps to the pistols each round

Endurance:
With a Partner, AMRAP 30 Minutes:
Run 400m
Alternate work/rest.
If you have no partner, just take equal work/rest each run.

Gymnastics:
10 Rounds, Not for time
30 Double Unders
2 Muscle-Ups (or your progression work for MU/PU/etc)

10/18/18

STRENGTH
Push Jerk
5×5 @ 65%

WOD
5 Rounds for Time:
12 Front Squat (65% 1RM and no heavier than 165/115lbs)
15 Handstand Push-Ups
15/12 Calorie Row

Optional Accessory Work if Time Allows (choose up to two):
OLY:
EMOM for 10 Minutes
1 Misfit Snatch Complex 70%+ of 1RM
Full Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat
You can build throughout sets.  See DEMO video HERE.

Gymnastics Conditioning:
4 Rounds:
21 Box Jump Overs 24/20″
100′ Handstand Walk
Rest 2:00

Gymnastics Strength:
15 Rounds of :10 on :20 off
L-Sit Hold on Rings or Boxes

10/17/18

STRENGTH
Bench Press 6×5 @80% 1RM

WOD
3 Rounds For Time:
15 Dumbbell Clean and Jerk 50/35lbs each hand
Run 200m

Optional Accessory Work as Time Allows (choose up to two):
Gymnastics Conditioning:
3 Rounds:
Max Muscle Ups in 60 seconds
Rest 60 Seconds
Max Squat Snatch (~75% max) in 60 seconds
Rest 60 seconds

Cardio Conditioning:
3 Rounds:
21/15 Calorie Row
21 Chest to Bar (Complete in sets of 7)
Rest 90 seconds

Strength:
Deadlift 3×12 (AHAP but all 12 must be unbroken)

 

10/16/18

STRENGTH
Back Squat- 5×5 @ 90% of your 5RM.

WOD
AMRAP 10 Minutes
50 Double Unders (150 Singles)
10 Push Jerk (65% 1RM)
10 C2B Pull-ups (Scale back to Pull-Ups or Ring Rows)

Optional Accessory Work as time allows (Choose up to two):
OLY:
5 Rounds of 1:00 Work / 2:00 Rest
Power Clean Singles @60-75% (Drop and Reset)

Conditioning:
8 Rounds: Row 30/24 Calories
Rest 2:00

Gymnastics:
Toes to Bar
10-9-8-7-6-5-4-3-2-1
Rest as needed between sets.

STRONGMAN
Complete for time:
30 Walking Lunges with a 135 barbell on the shoulders.
30 Walking Lunges with a 125 sandbag on the shoulder
30 Walking Lunges with a 115 stone on the shoulder.
Scale all weight appropriately. This should be tough but doable.

10/15/18

STRENGTH
Find a 1RM Push Jerk

WOD
3 Rounds for Time:
10 Power Snatch (65% 1RM)
10 Pull-Ups (C2B if you are able)

Optional Conditioning Workout if Time Allows:
In 3:00 Complete
30 Wallballs 20/14lbs
10 Ring Dips
Rest the remainder
In 3:00 Complete
32 Wallballs
12 Ring Dips
Rest the remainder
In 3:00 Complete
34 Wallballs
14 Ring Dips
Rest the remainder
Etc…continue until failure