FRIDAY NOVEMBER 3, 2017

FRIDAY NOVEMBER 3, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
6 SETS, EVERY :90:
HANG SQUAT CLEAN + SQUAT CLEAN (ASCEND)

WOD
3 ROUNDS FOR TOTAL REPS:
AMRAP :40 ON / :40 OFF
CAL BIKE
DB RACKED LUNGES 55s/40s *DO NOT DUMP DBs
RENEGADE ROWS
REST

COOL DOWN

THURSDAY NOVEMBER 2, 2017

THURSDAY NOVEMBER 2, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15:00 CAP:
5RM PRESS

WOD
21-15-9 REPS FOR TIME, 15:00 CAP:
POWER CLEAN 135/95 (RX+ 155/105)
STRICT HANDSTAND PUSHUPS (RX+ 45/35) / MOD: DB PRESS *DO NOT DUMP DBs

COOL DOWN

WEDNESDAY NOVEMBER 1, 2017

WEDNESDAY NOVEMBER 1, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 SETS, EVERY :30:
1 POCKET SNATCH + 1 OVERHEAD SQUAT

WOD
12:00 LADDER:
2 THRUSTER 115/85 (RX+ 135/95)
2 MUSCLE UP / MOD: C2B PULLUPS

COOL DOWN

TUESDAY OCTOBER 31, 2017

TUESDAY OCTOBER 31, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
4 SETS, EVERY 2:00:
3 BENCH PRESS (ASCEND)

WOD
4 ROUNDS FOR TIME, 20:00 CAP:
25/20 CAL ROW
15 BURPEE BOX JUMP 24/20 (RX+ BURPEE BOX JUMP ONLY)

COOL DOWN

MONDAY OCTOBER 30, 2017

MONDAY OCTOBER 30, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
4 SETS, EVERY 2:00:
2 BACK SQUAT (ASCEND)

WOD
AMRAP 20:00:
40 WALL BALL 20/14, 10′
30 DB SNATCH 50/35 (RX+ 70/55) *DO NOT DUMP DBs
20 TOES TO BAR

COOL DOWN

FRIDAY OCTOBER 27, 2017

FRIDAY OCTOBER 27, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
1 POCKET POWER SNATCH (PAUSE C) + 2 OVERHEAD SQUAT (ASCEND)

WOD
21-15-9 REPS FOR TIME, 15:00 CAP:
FRONT SQUAT 115/80 (RX+ 135/95)
PUSH JERK

COOL DOWN

THURSDAY OCTOBER 26, 2017

THURSDAY OCTOBER 26, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 8 PRESS (ASCEND)
EVEN) 2 STRICT PULLUP (ACROSS)

WOD
AMRAP 10:00:
5 DEADLIFTS 135/95 (RX+ 155/105)
5 HANG POWER CLEANS
10 PULLUPS (RX+ C2B)

COOL DOWN

WEDNESDAY OCTOBER 25, 2017

WEDNESDAY OCTOBER 25, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
1 POWER CLEAN (PAUSE C) + 1 PUSH JERK (PAUSE C) (ASCEND)

WOD
FOR TIME, 15:00 CAP:
40 SWINGS 53/35 (RX+ 70/53)
20 BOX JUMPS OVERS 24/20″ (RX+ BOX JUMPS ONLY)
30 SWINGS
20 BOX JUMPS OVERS 24/20″
20 SWINGS
20 BOX JUMPS OVERS 24/20″
10 SWINGS

COOL DOWN

TUESDAY OCTOBER 24, 2017

TUESDAY OCTOBER 24, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
6 SETS, EVERY :90:
4 BENCH PRESS (ASCEND)

WOD
TEAMS OF 2, SPLIT WORK:
5 ROUNDS FOR TIME, 20:00 CAP:
20/14 CAL BIKE
40 DOUBLE UNDERS / MOD: 80 SINGLES
30 GOBLET SQUATS 53/35

COOL DOWN

MONDAY OCTOBER 23, 2017

MONDAY OCTOBER 23, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
4 SETS, EVERY 2:00:
4 BACK SQUAT (ASCEND)

WOD
3 ROUNDS
AMRAP 3:00 ON / 3:00 OFF:
ROUND 1
9 POWER SNATCHES 115/80
9 BURPEES
ROUND 2
9 CAL ROW
9 BURPEES
ROUNDS 3
9 TOES TO BAR
9 BURPEES

COOL DOWN