WEDNESDAY NOVEMBER 8, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
6 SETS, EVERY :90:
3 BENCH PRESS (ACROSS)
WOD
21-15-9 REPS FOR TIME:
CAL ROW
RUSSIAN SWING 70/53 (RX+ 97/70)
BURPEE
COOL DOWN
TUESDAY NOVEMBER 7, 2017
WARMUP
INSTRUCTOR LED
WOD
AMRAP 5:00:
15-12-9
CAL ROW
POWER SNATCH 95/65
REST 5:00
AMRAP 5:00:
15-12-9
CAL BIKE
CLEAN & JERK 95/65
15:00 CAP:
1RM CLEAN AND JERK
COOL DOWN
MONDAY NOVEMBER 6, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
5-4-3-1-1 BACK SQUAT (ASCEND, %65,75,85,95,100%)
WOD
AMRAP 15:00:
15 WALL BALL 20/14, 10′ (RX+ 30/20)
15 TOES TO BAR
72′ BEAR CRAWL
COOL DOWN
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
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
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
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
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
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
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