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Monday, October1
Strength - Deadlift (week 3) 90% of 1RM (working #) WU 5@75% 3@85% 1+@95% WOD - 8 Min AmRap 8 HPC & Jerk 135/95 8 Burpee Over Bar L2 115/75 L1 75/45
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Thursday, September 27
Strength - Press (week 2) 90% of 1RM (working #) WU 3@70% 3@80% 3+@90% WOD - 15 Min AmRap 400m run 3 BMU 6 Snatch 135/95 9 Box Jump 24/20” Wednesday, September 26
Strength - Back Squat (week 2) 90% of 1RM (working #) WU 3@70% 3@80% 3+@90% WOD - Ladder For Time (12 Min) 1.2.3.4.....keep climbing Deadlift - AHAP T2B Rope Climb Tuesday, September 25
Strength - Bench Press (week 2) 90% of 1RM (working #) WU 3@70% 3@80% 3+@90% WOD - 4 RFT 100m sprint 15/12 Cal Assault 15/12 Cal Row 30 DU Monday, September 24
Strength - Deadlift (week 2) 90% of 1RM (working #) WU 3@70% 3@80% 3+@90% SWOD - 10 Min AmRap Rx 5 Power Clean 225/145 10 HSPU L2 5 Power Clean 185/105 10 HSPU (1 Mat) L1 10 Power Clean 135/55 10 Mod HSPU Friday, September 21
Skill/Strength - 10 Min EMOM Min 1 - Strength of choice Min 2 - Skill/GOAT of choice ****challenging rep scheme Partner WOD - 20Min AmRap 10 KBS 70/53 10 Pushups 10 Burpee Box Jump Overs 24/20” 10 Pull-up 10 Cal Assault Switch EMOM One partner works for a minute at a time Running total - Rds & Reps Thursday, September 20
Strength - Press (New Cycle-add 2-5#) 90% of 1RM WU 5@65% 5@75% 5+@85% WOD - 2 RFT 20 DB Snatch (alt) 45/30# 20 DB Walking Lunge 90/60# 20 DB Russian Twist 20 DB Step Ups 24/20# Wednesday, September 19
Strength - Back Squat (New Cycle-add 5-10#) 90% of 1RM WU 5@65% 5@75% 5+@85% WOD - For Time 400m run 40 Wall Ball 20/14# 300m run 30 Wall Ball 25/16# 200m run 20 Wall Ball 30/20# Tuesday, September 18
Strength - Bench Press (New Cycle-add 2-5#) 90% of 1RM 5@65% 5@75% 5+@85% WOD - Annie 50.40.30.20.10 DU SU Monday, September 17
Strength - Deadlift (New Cycle-add 5-10#) 90% of 1RM WU 5@65% 5@75% 5+@85% WOD - 12 Min AmRao 800m run Max Rds of Mary 5 HSPU 10 Alt Pistol 15 Pull-up |
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