WOD 9/26/17

Strength
a) 3 x 100m Farmer Carry (KBs)
b) 3 x 20 GHD Sit Ups

Conditioning:
400m Run
30 Overhead Squats (45/35)
500m Row
30 Pull Ups
400m Run
30 Thrusters

*PLEASE PLEASE PLEASE no dropping empty barbells! Thank you πŸ™‚

WOD 9/22/17

Happy Friday!!

This will be our last week of the deadlift cycle. Maintain your GREAT form and get after it today!

Strength –
Deadlift 3×6, Climbing

Conditioning –
8 Minute AMRAP, +1 Clean Ladder

20 Double Unders
1 Full Clean (185/125)
20 Double Unders
2 Full Cleans
20 Double Unders
3 Full Cleans
etc.

WOD 9/21/17

Strength – Find a 3RM Bench Press

Conditioning
250 Meter Run, 25 Wallballs (20/14)
250 Meter Run, 25 Power Cleans (135/95)
250 Meter Run, 25 Pull Ups
250 Meter Run, 25 Power Cleans
250 Meter Run, 25 Wallballs

WOD 9/20/17

Strength – Split Jerk Practice
*We are focussing on technique today. Have a coach help you pick ONE thing to focus on, and do that WELL today. Go as heavy as you like without sacrificing form.

Conditioning
With a Partner, AMRAP 20
20 Thrusters (95/65)
20 Box Jumps (24/20)
20 Toes to Bar
20 Cal Row
20 Burpee over Partner

WOD 9/19/17

Strength – 6×2 Strict Press + 4 Push Press, Climbing

Conditioning
3×4 Min work, 4 Min Rest

4 Min
400 Meter Run
40 Double Unders
Max Power Snatches (75/55)

4 Min
400 Meter Run
40 Double Unders
Max Burpees

4 Min
400 Meter Run
40 Double Unders
Max Cal Row

WOD 9/18/17

Strength –
Front Squat 3×10 @ 70% ++

*This is our 3rd and final week of 10s! We want you to increase weight from last week. This WILL be hard. Trust the process!

Conditioning
10 Minute β€œCindy” AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

WOD 9/15/17

Strength
Deadlift 3×8 @ 70% +

Conditioning:
Teams of 3:

100 Calorie Row, 100 Power Cleans (115/75), ADVANCED(135/95)
100 Calorie Row, 80 Push Jerks
100 Calorie Row, 60 Front Squats
100 Calorie Row, 40 Clusters

WOD 9/14/17

Strength:
A) Bench Press 10-8-6-4-2
B) Bent Over Kb Row 4×8 Each Arm
C) Pull Up Negatives 4×4, 3 second descent (Adv: 5 sec)

Conditioning:
3 Rounds for Time
10 Kb Snatches (53/35)
15 Wall Balls
30 Double Unders
400m Run

WOD 9/11/17

Front Squats
3×10 @ 70% +
Your sets should be ACROSS today (same weight for all working sets) and HEAVIER than your sets last week!

Conditioning:
8 Min AMRAP
8 Shoulder to Overhead (115/75)
8 Pistols (Alternating, 4 each leg)
8 Bar Facing Burpees

WOD 9/7/17

Strength:
Work to a heavy 3 Rep Push Jerk

Conditioning:
3×3 Min AMRAP
*3 Min Rest between Each

9-6-3
Wall Balls (20/14)
Pull Ups, Then…

1) Max Effort DUs
2) Max Burpees
3) Max Cal Row

Auxiliary: 5×5 Back Squats, Climbing. Use Chains or bands if available

WOD 9/6/17

Strength:
1a) 3×100’ Yoke Carry
1b) 3×15 GHD Sit Ups

Conditioning:
50 Dumbbell Snatches (50/35)
40 Box Jumps
30 DB Goblet Squats
20 Dumbbell Shoulder to Overhead (10 each arm)
10 Handstand Push Ups

WOD 9/5/17

Strength:
Front Squat
3×10 @ 70%
*PLEASE trust the process! Use your front squat number from last week to determine percentages!

Conditioning
AMRAP 15
50 Double Unders
15 Hang Full Cleans (115/75)
10 Bar Facing Burpees