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PRE-GAME THURSDAY

10/30/2019

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Thursday 10.31.19

WOD Pre-Game

​post WOD Mobility
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TRI SPRINT WEDNESDAY

10/29/2019

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Wednesday 10.30.19

"Gymnastic Conditioning"
On the 2:00 x 5
9 OHS (115/85)
6 CTBPU
1-3 BMU


WOD
"Tri Sprint Intervals V2"
(3 Rounds)
4 Min AmRap
20 Burpee
20/15 Calorie Assault
Max Calorie Row
***Rest 4 Min
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BRUISER TUESDAY

10/28/2019

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Tuesday 10.29.19

Strength - Push JerkE2M x 5
3 Push Jerk
Set 1 (60% of 1RM)
Set 2 (65%)
Set 3-5 (70-75%)

WOD “Bruiser"
12 Min AmRap
15 Push Jerk (115/85)
30 Air Squat
60 DU
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DEPLETED JACKQUINN

10/27/2019

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Monday 10.28.19

Gymnastics ConditioningAlt EMOM x 8
Minute 1 - Work
Minute 2 - Rest
Sec :00-:20 Max PC 135/95
Sec :20-:30 - Rest
Sec :30-:60 - Max RMU

Transition 5 Min

WOD “Depleted Jackquinn"
For Time: )
75/50 Calorie Row
... Directly into:
3rds
30 Wallballs (20/14)
30 Alt Single Dumbbell Power Snatch (50/35)

Row Substitute
***1200m run
***75/50 Cal Assault
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ACTIVE RECOVERY THURSDAY

10/24/2019

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Thursday 10.25.19

​WOD
Row Row Row Your Boat

Post WOD Mobility
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JACK IN THE BOX WEDNESDAY

10/22/2019

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Wednesday 10.23.19

WOD
“Jack in the Box"
800m run
50/35 Cal Assault
10 BMU
40 Single DB Box Step-Ups (50/35# to 24"/20")
10 BMU
50/35 Cal Assault
800 Meter Run
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BLOODTHIRSTY TUESDAY

10/21/2019

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Tuesday 10.22.19

"Skill Conditioning"E2MOM X 5
50' Handstand Walk Practice
3 Hang Power Cleans
*Set #1 - 65% 1RM PC
*Set #2 - 70%
*Sets #3+4+5 - Build to a mod heavy set of 3

WOD “BlooDThirsty"
12 Min AmRap
12/9 Cal Assault
12 DL (155/105)
9 HPC (155/105)
9 Strict HSPU
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ROADIE MONDAY

10/20/2019

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Monday 10.21.19

Strength Back Squat

E3MOM
10@60%
8@67%
6@75%
4@82%
2@87%
​***based of 1RM


WOD "Mini Roadie”
1RFT
70 Wallballs (20/14)
50/35 Calorie Row
30 Alt DB Power Snatches (50/35)
15 BMU
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ACTIVE RECOVERY THURSDAY

10/17/2019

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Thursday 10.17.19

Recovery WOD

​Post WOD Mobility
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WEDNESDAY PRIMER

10/15/2019

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Wednesday 10.16.19

WOD"Wednesday Primer"
3 Rounds

2 Min Window
30-40% of your Max Strict HSPU
12 CTBPU
Max Cal Assault
... Rest 1:00

2 Min Window
30-40% of your Max Strict HSPU
12 Box Jump Overs (24"/20")
Max Cal Row
... Rest 1:00

Gymnastics Skill
*10 Min EMOM*
Min 1 - 15 GHDSU
Min 2 - HS Walk Practice
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