Thursday 10/3

Strength-

A. 12 min to build to 5 RM Push Press

WOD-
18, 15, 12, 9, 6, 3

Dead lifts

Dips

L1 - 135/85#, box dips

L2 - 225/135#, box dips

L3 - 275/165#, Ring Dips

Wednesday 10/2

Strength-

A1. Back Squat - 3.2.1.3.2.1

A2. Pull ups - 5 sets of 15 

L1 - Ring rows @ 32X1 Tempo

L2 - Least assistance possible

L3 - unbroken Pull ups

WOD-

400 m Run

10 Clean and Jerks

400 m Run

10 Thrusters

400 m Run

10 Squat Cleans

400 m Run

L1 - 75/55#, 200 m Runs

L2 - 115/75#

L3 - 135/95#

Tuesday 10/1

YOGA TONIGHT @ 6:30pm

Bring your own mat please!

Strength-

A1. Pause Front Squat - 5 sets of 3 Reps @ 32X1 Tempo

A2. Bent Over Barbell Row - 5 sets of 4 Reps @ 22X1 Tempo

WOD-

For Time:
15,12,9

KB Swings

DBU's

Burpee Box Jump (24"/20")

DBU's

L1 - 35/26, Single Unders - 30,24,18

L2 - 53/35

L3 -  70/53

Monday 9/30

Strength-
A. 12 min to build to 5 RM TnG Power Clean

L1 - 5RM TnG Hang Power Clean

WOD-
7 Min Ascending Ladder AMRAP-
3 Power Cleans
3 Toes to Bar
6 Power Cleans
6 Toes to Bar
9 Power Cleans
9 Toes to Bar
12/12, 15/15, etc.....

L1 - 75/45, Sit ups
L2 - 95/65, Knees to Elbows
L3 - 135/95, Toes to Bar

Friday 9/27

 Strength:

EMOM for 14 minutes:
Odd: 6 Thrusters 
Even: 6 pull ups 

Level 1: 55/45
Level 2: 95/65
Level 3: 135/85

Wod:
21-15-9

deadlifts 

box jumps 

Level 1: 135/85, 20/20"

Level 2:185/ 135, 24/20"

Level 3: 275/185, 30/24"

Thursday 9/26

Strength:

A1. Bench Press 

4 sets of 8 (tough weight) 

A2. Single Arm KB/DB rows

4 sets of 6 each arm 
  

Wod: 

400 meter run 

10 snatches

400 meter run 

10 snatches

400 meter run 

10 snatches

Level 1: 55/35

Level 2: 95/55

Level 3: 115/ 85

Wednesday 9/25

strength:

A. Level 1 

Hang Power Snatch : 15 minutes working on form 

Level 2: 

Power Snatch + OHS 

15 minutes building to tough weight 

LEvel 3:

Snatch + Hang Snatch + OHS 

15 minutes to build to max complex 

Wod:

50 DBU 

10 Sit ups 

40 DBU 

20 sit ups 

30 DBU 

30 Sit ups 

20 DBU 

40 Sit ups 

10 DBU 

50 Sit ups 

Level 1: X2 for singles 

Level 2:X3 for singles 

Level 3: RX

Tuesday 9/24

YOGA TONIGHT @ 6:30pm

Please bring your own mat!

Strength: 

A1. Back Squat 4 sets of 10 reps 

A2. Snatch pulls 4 sets of 3 reps 

A3. Plank hold 

Level 1: 1 minute total with no weight 
Level 2: 1 minute w/ 25/10# 

Level 3: 1 minute w/ 45/25#

Wod: 
21-15-9 

Power Cleans 

Burpees 

Level 1:75/55 

Level 2: 95/65

Level 3: 135/95

Monday 9/23

Strength: 

A. Squat clean- 10 minutes work 

Level 1: clean form/technique

Level 2: squat clean technique work

Level 3: build to tough weight in 5 sets 

B. AMRAP Pull ups 

1 set one attempt get as many as you can

Wod: 

15 minute AMRAP

15 Wall balls

12 Toe to bars

9 kb swings

Level 1: 14/10#,abmat sit up, 35/26#

Level 2:  20/14#, k2e, 53/35#

Level 3:20/14#, t2b, 70/53#

Friday 9/20

Strength-

A1. CG Bench Press - 6.6.3.3.2

A2. 2 Stop Clean Pull (2in off floor then Bottom of Knee then explode up): 5 sets of 2 reps

WOD-

For Time-

20 T2B

50 Wall Balls

50 Overhead Walking Lunges

20 T2B

600 m run

L1 - 10/no plate, knees to elbows, 400m rub

L2 - 25/10#, knees to elbows 

L3- 45/25#

Thursday 9/19

Strength-

A. Hang Snatch - 8 min to find Max Triple

B1. Hang Snatch - 3 sets of 3 Reps @ 80% of A

B2. Snatch Grip RDL - 3 sets of 8 Reps

WOD-

10 Min AMRAP

4 TnG Squat Cleans

10 Squat Thrusts

100 m Sprint

L1 - Hang Squat Clean 75/45#

L2 - 135/85#

L3 - 185/105#

Wednesday 9/18

Strength-

A. Clean and Jerk with pause @ Knees - 3 sets of 2

L1- work hang clean and jerk

B1. Push Press - 3.2.1

B2. L-Sit Hold - 3 Sets of 45 Sec. Hold

WOD-

3 Rounds for time-

400 m Run

21 Burpees

12 Push Press

L1 - 200m Run, 75/45#

L2 - 95/65#

L3 - 135/95#