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Thursday, November 1
Strength - Press (week 3) 90% of 1RM (working #) WU 5@75% 3@85% 1+@95% WOD 1 (5 Min EMOM) 50 DU Rest 3 Min WOD 2 (5 Min EMOM) 10 Front Squats 135/95 Rest 3 Min WOD 3 (5 Min EMOM) 20 KBS 53/35 L2 35 DU FS 115/75 KBS 35/26 L1 100 singles / 20 progressions FS 85/45 KBS 26/13
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Wednesday, October 31
Strength - Back Squat(week 3) 90% of 1RM (working #) WU 5@75% 3@85% 1+@95% WOD - 10 Minute Ladder 2.4.6.8....keep climbing by 2 Assault T2B Row Tuesday, October 30
Strength - Bench Press (week 3) 90% of 1RM (working #) WU 5@75% 3@85% 1+@95% WOD - 12 Min AmRap 200m run 20 Box Jump 30/24 10 Ring Dip L2 200m run 20 Box Jump 24/20 10 Banded Ring Dip (red/blue) L1 200m run 20 Box Jump 20/12 10 Tricep Dios Monday, October 29
Strength - Deadlift (week 3) 90% of 1RM (working #) WU 5@75% 3@85% 1+@95% WOD - 3RFT 5 Hang Power Clean 175/115 5 Burpee Over Bar 5 Power Clean 175/115 5 Burpee Over Bar 5 Squat Clean 175/115 5 Burpee Over Bar L2 135/85 L1 95/45 Friday, October 26
Option 1 - 5k run Option 2 - 5 mile ASSault (20 Burpee Buy-in) Option 3 - 5k Row (50 Burpee Buy-in) ****show support by wearing pink**** Thursday, October 25
Strength - Press (week 2) 90% of 1RM (working #) WU 3@70% 3@80% 3+@90% WOD - 15 Min AmRap 7 HSPU 14 KB DL 53/35 x 2 21 Box Jump 24/20 28 GHDSU Wednesday, October 24
Strength - Back Squat (week 2) 90% of 1RM (working #) WU 3@70% 3@80% 3+@90% PWOD - 20RFT 15/10 Cal Assault (alt) Tuesday, October 23
Strength - Bench Press (week 2) 90% of 1RM (working #) WU 3@70% 3@80% 3+@90% WOD 3Rds (5min Rds) Rx 9 Power Clean 135/95 90 DU 9 Power Clean Max Burpee (Rest 2 Min each rd) L2 9 Power Clean 115/75 50 DU 9 Power Clean Max Burpee (Rest 2 Min each rd) L1 9 Power Clean 85/45 150 Single Unders / 25 DU Progression 9 Power Clean Max Burpee (Rest 2 Min each rd) Score is burpee reps 3 scores Monday, October 22
Strength - Deadlift (week 2) 90% of 1RM (working #) WU 3@70% 3@80% 3+@90% WOD - 12 min AmRap 5 Strict Pull-ups 10 HR Push-ups 15 Air Squats 100m run Friday, October 19
Strength Clean Complex WU 2 X 5 HPC @ 60/65% 2 x 4 PC @ 70/75% 2 x 3 SC @ 80/85% WOD - Mini Mary 10 Min AmRap 5 HSP 10 Alt Pistols 15 Pull-ups |
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