Thursday 10/17

Strength-

A1. Power Clean @ 90% of 1RM - 6 sets of 1

A2. CG Bench Press - 3.2.1.3.2.1

WOD-

5 Min AMRAP - Wall Balls

4 Min AMRAP - Sit ups

3 Min AMRAP - KB Snatches

2 Min AMRAP - Burpees

1 Min AMRAP - Double Unders

 

L1 - 26/18#, single unders

L2 - 35/26#

L3 - 53/35#

Wednesday 10/16

Strength-

A1. 1 1/4 Front Squat - 4 sets of 5 reps

A2. Hang Squat Snatch - 4.3.2.1

WOD-

10 Rounds For Time

10 Toes To Bar

10 HR Push ups

L1 - sit ups

L2 - knees to elbows

L3 - toes to bar

Tuesday 10/15

YOGA TONIGHT @ 6:30pm

Please bring your own mat!

Strength-

A. EMOM for 10 Min.

2 Clean and Jerks 80-85% of max Clean and Jerk

WOD-

20 Min AMRAP

20 Shoulder to Overhead

40 Double Unders

20 KB SDLHP

L1 - 75/45#, 3x DBU in Singles, 35/26#

L2 - 95/65, 53/35#

L3 - 105/75#, 70/53#

Monday 10/14

Strength-

A1. Back Squat - 4 sets of 10 reps

A2. Pull ups - 4 sets x AMRAP unbroken

L1 - Ring Rows

L2 - Pull ups

L3 - CTB

WOD-
15,12,9,9,12,15

Power Clean 

Burpees

L1 - 75/45

L2 - 95/65

L3 - 115/85

Friday 10/11

Strength: 

A. Clean and Jerk 

Build up to max in 10 minutes 

B. TGU 5 each arm @tough weight

Wod: 

4 rounds for time 

20 wall balls 

20 burpees 

20 Toe to bars 

Level 1: 3 rounds (14/10#, sit ups)

Level 2: 4 rounds 20/14# K2KE

Level 3: RX

Thursday 10/10

Strength: 

A.Bench Press 4 sets of 8 

A2. Snatch grip RDL 4 sets of 6 

A3. 1 minute plank hold X 4 sets 

L1- no plate

L2- 25/10# UB

L3- 45/25# UB

Wod:

15 minute amrap

9 deadlift 

12 HR push ups

15 Box Jumps

Level 1: 95/65, 20/18"

Level 2:135/85, 24/20"

Level 3: 155/100, 24/20"

Wednesday 10/9

Strength:

A1. 2 position Snatch (floor snatch + Hang Snatch) for 12 minutes

L1- form work @ hang snatch

L2- tough weight for 2 position 

L3- find max 2 position 

B. Pull ups 

L1- 30 ring rows 

L2- 30 pull ups 

L3- 30 CTB pull ups 

 

Wod: 

25 DBU

25 Power Snatch

25 burpees

25 DBU

Level 1: 65/45

Level 2: 95/65

Level 3: 115/85

Tuesday 10/8

YOGA TONIGHT @ 6:30pm

Please bring your own mat, Thank you!

Strength: 

A. Split jerk from rack 2.2.1.1.1

A2. DBU 

L1-1 minute form work

L2- 1 minute form work 

L3-Max DBU in 1 minute  

Wod: 
12-10-8-6-4-2

Squat cleans 

Dips 

Squat Thrusts (NO these are not thrusters) 

Level 1: 65/45, box dips 

Level 2: 95/65, box dips 

Level 3: 135/95, ring dips

Monday 10/7

Strength: 

A1. DB walking lunges @ tough weight 2 gym lengths X 4 sets 

Rest 1 minute then 

A2. Toe to bars- 4 sets of 15 reps

Wod: 

10 minute AMRAP 

200 meter run 

15 squats OVHD w/ ball

10 walking lunges OVHD w/ball

5 pull ups 

Level 1: 14/10# ball/ ring rows 

Level 2: 20/14#, pull ups 

Level 3: 20/14#, CTB pull ups 

Friday 10/4

Strength-

A. EMOM for 10 Mins-

Even - 1 Power Snatch + 3 OHS

Odd - HSPU

L1 - 10  HR Push ups

L2 - 10 Deficit Push ups

L3 - 10 HSPU

WOD-

For Time:
21, 15, 9

KB/DB Snatch R Arm

KB/DB Snacth L Arm

Push Press

Burpees

L1 - 26/10#, 75/55#

L2 - 35/26#, 95/65#

L3 - 53/35#, 135/95#

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#