TUESDAY OCTOBER 3, 2017

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

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

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

WEDNESDAY SEPTEMBER 27, 2017

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

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

MONDAY SEPTEMBER 25, 2017

MONDAY SEPTEMBER 25, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
6 SETS, EVERY :90:
POWER CLEAN + FRONT SQUAT

WOD
5 ROUNDS FOR TIME, 15:00 CAP:
5 SQUAT CLEAN 155/105 (RX+ 185/135)
10 LATERAL BURPEES
20 LATERAL JUMPS OVER BAR (RX+ 40 DOUBLE UNDERS)

COOL DOWN

FRIDAY SEPTEMBER 22, 2017

FRIDAY SEPTEMBER 22, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 SETS, EVERY :30:
1 SQUAT SNATCH (ACROSS)

WOD
21-15-9 REPS FOR TIME, 12:00 CAP:
OVERHEAD SQUATS 115/85
C2B PULLUPS

COOL DOWN

THURSDAY SEPTEMBER 21, 2017

THURSDAY SEPTEMBER 21, 2017

WARMUP
INSTRUCTOR LED

WOD
FOR TIME, 25:00 CAP:
30/21 CAL ROW OR 20/14 CAL BIKE
30 POWER CLEANS 135/95 (RX+ 165/115)
ROW OR BIKE
25 PUSH JERKS
ROW OR BIKE
20 FRONT SQUATS
ROW OR BIKE
15 CLEAN THRUSTERS

COOL DOWN

WEDNESDAY SEPTEMBER 20, 2017

WEDNESDAY SEPTEMBER 20, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
5 STRICT HANDSTAND PUSHUPS / MOD: BOX HSPU OR 2 WALL CLIMBS

AMRAP 14:00:
10 BURPEES (RX+ 5 MUSCLE UPS)
20 BUMPER PLATE OVERHEAD LUNGES 45/35
100 SINGLE UNDERS

COOL DOWN