Thursday, October 1
Strength - Press (New Cycle-add 2.5-5#) 90% of 1RM 5@65% 5@75% 5+@85% EWOD x 2 20/15 Cal Row 50 DU 20/15 Cal Assault 50 DU 20/15 Cal Row 50 DU 20/15 Cal Assault 50 DU ***Rest 3 Min between rd ***2 scores
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Wednesday, October 17
Strength - Back Squat (New Cycle-add 5-10#) 90% of 1RM 5@65% 5@75% 5+@85% WOD - 2RFT 30 Box Jump Over 24/20” 30 Cal Row 30 Wall Ball 20/14# 30 MBSU 20/14# Tuesday, October 16
Strength - Bench Press (New Cycle-add 2.5-5#) 90% of 1RM 5@65% 5@75% 5+@85% WOD - 12 Min EMOM Min 1 - 10/7 Cal Assault Min 2 - 10 HPC 135/95 Min 3 - 10 Burpee Over Bar Min 4 - Rest Monday, October 15
Strength - Deadlift (New Cycle-add 5-10#) 90% of 1RM 5@65% 5@75% 5+@85% WOD - For Time 12.9.6 Rx Front Squat 155/115 C2BPU ****50 DU after each rd L2 Front Squat 105/75 PU ****30 DU after each rd L1 Front Squat 75/45 Banded Strict ****25 DU Progression /75 SU after each rd Friday, October 12
PWOD - AmRap Party 5 Min AmRap 16 Cal Assault 16 Box Jump 24/20” Rest 2 Min 5 Min AmRap 20 Thrusters 95/65 20 Pull-up Rest 2 Min 5 Min AmRap 20 DB Snatch 45/25# (alt) 20 DB Goblet Squat Rest 2 Min 5 Min AmRap 20 KBS 53/35 20 Russian Twist Rest 2 Min 5 Min AmRap 20 Slams 35/25 20 Slam ball clean Rest 2 Min 5 Min AmRap 20 Palm to elbow plank 20 Burpee ***split reps however ***one partner works at a time ***score - running total rds plus reps (5 scores) Thursday, October 11
Strength - Press (week 4 Deload) 90% of 1RM (working #) WU 5@40% 5@50% 5@60% WOD 1 8 Min AmRap 2 T2B 30 DU 4 T2B 30 DU 6 T2B 30 DU..... ***Increase T2B by 2 Rest 5 WOD 2 8 Min AmRap 15 GHDSU 15 Wall Ball 30/20# Wednesday, October 10
Strength - Back Squat (week 4 Deload) 90% of 1RM (working #) WU 5@40% 5@50% 5@60% WOD - For Time 500m Row 5 Deadlift 225/155 400m Row 4 Deadlift 255/185 300m Row 3 Deadlift 285/215 200m Row 2 Deadlift 315/245 100m Row 1 Deadlift 345/275 Tuesday, October 9
Strength - Bench Press (week 4 Deload) 90% of 1RM (working #) WU 5@40% 5@50% 5@60% WOD - 3RFT 16 Box Jump 30/24” 8 Snatch 135/95# 4 Ring Muscle Up L2 16 Box Jump 24/20” 8 Snatch 95/65# 4 Jump Ring Muscle Up L1 16 Box Jump 20/12” 8 Snatch 65/35# 12 Ring Rows Monday, October 8
Strength - Deadlift (week 4 Deload) 90% of 1RM (working #) WU 5@40% 5@50% 5@60% WOD - 12 Min AmRap 40 DU 10 HSC 135/95 3 RC L2 20 DU 10 HSC 115/75 2 RC L1 20 DU Prog / 60 Single 10 HSC 85/45 1 RC / 3 Rope Pulls Friday, October 5
Partner WOD - For Time Buy-in 50 Tire Flips 400m run 100 DU 60 T2B 80 Slam Ball 35/25 60 Ring Pushups 80 Back Squats 95/65 60 Slam Ball sit ups 35/25 100 DU 400m run Skill - Post WOD GOAT Work |
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