17/10/20

Strength

20 mins to establish a max weight Sled/prowler-Push

WOD

5 min AMRAP

A.  3-Stone-to-Shoulders
50 FT- Stone-Carry
3-Stone-to-Shoulders
50 FT- Stone-Carry

Rest 1 min (after 5 mins)

5 min AMRAP

B.  3-Rope-Climbs
50- Sledgehammer-Swings

Rest 1 min

5 min AMRAP

C.  50 FT- Walking-lunges #25 #45 (plate overhead)
50 FT- Pinch-Grip Farmers Carry #25 #45
* 3-Burpee penalty for every drop within the 50 FT for the Pinch-Grips
& Walking-Lunges
 

17/10/19

Strength

4 Rounds
4+ Deadlifts @ 80-85%
8+ Strict-Ring-Dips
Rest- 2 mins repeat
 

Core

20 second On/ 20 seconds Off
Barbell roll-outs
 

 

WOD

10 min AMRAP
10- Box-Jumps 20" 24"
10- DB-Snatches #35 #50
10- Push-ups

17/10/18

Strength

Push-Jerk E2MOM for 10 mins
set 1: 10 reps @ 55%
set 2: 10 reps @ 60%
set 3: 8 reps @ 65%
set 4: 8 reps @ 70%
set 5: 6 reps @ 75%

WOD

10-Squat-Cleans #85 #135
5- T2B
8-SQCL #105 #165
10-T2B
6-SQCL #115 #185
15-T2B
4-SQCL #135 #205
20-T2B
2-SQCL #145 #225
25-T2B

 

17/10/17

Strength

Overhead-Squat- 20 mins to find a 1 RM
 

Core

Tabata
Arch-Rocks
Hollow-Rocks

WOD

21-15-9
Power-Snatch #65 #95
Pull-ups

17/10/16

Strength

Back-Squat- 20 mins to work up to a 2 RM for the day
Rest 3-4 mins in between Heavy sets
 

WOD

1 Round for time
100- Double-unders
25- Wall-ball #14 #20
25- KB-Swings #16 #24
25- Wall-ball #14 #20
25-KB-Swings #16 #24
100- Double-unders