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TRIPLE THREAT THURSDAY

10/31/2018

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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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HIGH ROAD WEDNESDAY

10/30/2018

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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
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BLAST OFF TUESDAY

10/29/2018

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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

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CLEAN IT UP MONDAY

10/28/2018

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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
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RALLY FOR TATAS FRIDAY

10/25/2018

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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****
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THRILLER THURSDAY

10/24/2018

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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

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RACING THROUGH THE PARK WEDNESDAY

10/23/2018

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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)

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BE YOUR BEST TUESDAY

10/22/2018

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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

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ELECTRIC MONDAY

10/21/2018

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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

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HIP HOP FRIDAY

10/18/2018

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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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