MONDAY OCTOBER 9, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
2 BACK SQUATS (ACROSS)
WOD
JACKIE
1000M ROW
50 THRUSTERS 45/35
30 PULLUPS (RX+ C2B)
COOL DOWN
FRIDAY OCTOBER 6, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 SETS, EVERY :30:
MUSCLE UPS (UNBROKEN)
MOD: ODD) 3 STRICT PULLUPS / EVEN) 3 RING DIPS
WOD
30-20-10 REPS FOR TIME, 12:00 CAP:
KB SNATCH 53/35 (RX+ 70/53) / MOD: SWINGS
KB JERKS
COOL DOWN
THURSDAY OCTOBER 5, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY :90:
3 FRONT SQUAT (ASCENDING)
WOD
FOR TIME, 20:00 CAP:
50 WALL BALL 20/14, 10’/9′
15 CLEANS 135/95
50 WALL BALL
10 CLEANS 185/135
50 WALL BALL
5 CLEANS 225/155
COOL DOWN
WEDNESDAY OCTOBER 4, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY :90:
2 HANG POWER SNATCH
FOR TIME, 20:00 CAP:
120 DOUBLE UNDERS / MOD: 200 SINGLES
THEN, 4 ROUNDS
15 PULLUPS (RX+ C2B)
15 HANG POWER SNATCHES 95/65
THEN, 120 DOUBLE UNDERS / MOD: 200 SINGLES
COOL DOWN
TUESDAY OCTOBER 3, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15:00 CAP:
6RM BENCH PRESS
THEN, 1RM BENCH PRESS
WOD
9-15-21 REPS FOR TIME, 12:00 CAP:
THRUSTERS 95/65
LATERAL BURPEES
AFTERMATH
50 DEADLIFTS 95/65
COOL DOWN
MONDAY OCTOBER 2, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
1 BACK SQUAT (ACROSS)
WOD
TEAMS OF 2
DO THE WORK IN ORDER, THE REPS DO NOT HAVE TO BE SPLIT EVENLY
FOR TIME, 14:00 CAP:
100 CAL ROW
100 TOES TO BAR
AFTERMATH
50 THRUSTERS 45/35
*PLEASE DO NOT DROP/DUMP BARBELLS WITHOUT BUMPER PLATES
COOL DOWN
FRIDAY SEPTEMBER 29, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15:00 CAP:
5RM DEADLIFT
WOD
FOR TIME, 12:00 CAP:
25-20-15-10-5 WALL BALL 20/14
2-1-2-1-2 ROPE CLIMB / MOD: 3-2-3-2-3 FLOOR CLIMB
AFTERMATH:
10:00 CAP
12-12-12 DB BENCH PRESS
COOL DOWN
THURSDAY SEPTEMBER 28, 2017
WARMUP
INSTRUCTOR LED
WOD
0:00-16:00
AMRAP
5 STRICT PULLUPS (RX+ 5 STRICT C2B)
10 CAL BIKE
40 DOUBLE UNDERS / MOD: 70 SINGLES
16:00-24:00
1RM CLEAN THRUSTER
WEDNESDAY SEPTEMBER 27, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
5 STRICT HANDSTAND PUSHUPS / MOD: BOX HSPU OR 2 WALL CLIMBS
AMRAP 12:00:
12 SITUPS
12 PUSHUPS
12 DB SNATCH 55/35
12 LUNGES
(PLEASE DO NOT DUMP DUMBBELLS, ONLY PLACE THEM DOWN)
COOL DOWN
TUESDAY SEPTEMBER 26, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15:00 CAP:
5RM BACK SQUAT
WOD
4 ROUNDS
1:00) 10 BOX JUMPS 20″ + MAX REPS SWINGS 70/53
:30) REST
1:00) MAX CAL ROW
:30) REST
*TOTAL SWINGS + TOTAL CALS
(PLEASE DO NOT DUMP KETTLEBELLS, ONLY PUT THEM DOWN)
COOL DOWN