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Loaded Wednesday

9/30/2014

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Wednesday, October 1

Strength - Bench Press / Press 1 RM

WOD - 15 min

400m Run
20 Front Squats (95/55)
20 Push Press

400m Run
15 Front Squats (115/75)
15 Push Press

400m Run
10 Front Squats (135/95)
10 Push Press

L2 85/45, 105/65, 125/85
L1 75/35, 85/45, 95/55

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Clean Burpee Tuesday

9/29/2014

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Tuesday, September 30

Strength - Clean 1RM
                 Jerk 1RM

WOD - 15 min EMOM

Rx
5 Burpee
5 Power Clean 135/95

L2
5 Burpee
5 Power Clean 95/65

L1
5 Burpee
5 Power Clean 65/35

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Running Bar Monday

9/28/2014

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Strength - Back Squat or Front Squat 1RM

WOD - 12 min amrap

10 pull-up

100m run

10 T2B

100m run

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Friday Friends

9/25/2014

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Friday, September 26

Deadlifts - remember 90% of 1RM

Warmup
5 @ 40%
5 @ 50%
5 @ 60%

Partner WOD - 15minute AmRap (alt every round)

Rx
5 Burpee
7 Box Jump Overs 24/20"
9 Slams 35/25



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Training Thursday

9/24/2014

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Thursday, September 25

Skill / Strength - OH Squats (work up to 1RM)

WOD - 4 RFT
15 Tire Flips
400m run
15 Power Snatch

Rx 105/75
L2 85/55
L1 65/35

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Wild Wednesday

9/23/2014

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Wednesday, September 24

Bench Presss or Press - remember 90% of 1RM

Warmup 5x2
Deload
5 @ 40%
5 @ 50%
5 @ 60%

Rx
100 DU
50 Calorie Row
50 Burpees
100 DU

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Embrace Eva Tuesday

9/22/2014

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Tuesday, September 23

WOD - EVA (5RFT)

Rx
800m run
30 KB Swings 53/35
30 Pull-ups

L2
800m run
30 KB Swings 35/26
30 Pull-ups

L1
400m run
30 KB Swings 26/13
30 Banded or Jump Pull-ups



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Moving Monday

9/21/2014

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Monday, September 22

Back Squats or Front Squats - remember 90% of 1RM

Warmup 5x2

Deload
5 @ 40%
5 @ 50%
5 @ 60%

WOD - 7 min amrap

Rx
3 squat cleans - 155/105
3 push jerks - 155/105

L2
3 squat cleans - 125/75
3 push jerks - 125/75

L1
3 power cleans - 95/45
3 push jerks - 95/45

Rest 3 minutes

5 MIN EMOM

10 air squats
10 push-ups

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Funky Friday

9/18/2014

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Friday, September 19

Strength - Deadlifts (Wendler Week 3)

Warmup - 5x2
(% based off 90% of 1 rep max)
Set 1 75% 5 reps
Set 2 85% 3 reps
Set 3 95% 1+ reps

WOD - Mini Chelsea (15min EMOM)

5 pull-ups
10 push-ups
15 squats

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Thrilling Thursday

9/17/2014

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Thursday, September 18

Warmup

Junkyard Dog
Burgener
Snatch Press
Snatch Balance

Strength/Skill - Snatch
Work your way up to 1RM or form work - 15 minutes

WOD - 3 RFT

200m Row
10 Pistols
20 Power Snatch 105/75
10 Burpee over Bar
20 sit-ups

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