Friday October 11

Skill:

Skin the Cat

Then

20 Perfect Squats

WOD:

30 Power Cleans

Then

3 Rounds of 

250 m Row

10 Pull Ups

10 Pistols

2 Rope Climbs

10 Burpees

Thursday October 9

Strength:

EMOTM: 12 min

3 Squat Snatch

WOD:

AMRAP 16 min

4 Shoulder Rolls

6 Ring Rows

8 jumping Lunges

10 ButterFly St Ups

Wednesday October 9

Strength:

3 Rounds of Steict Press:

5 Light

5 Medium

5 Heavy

WOD:

Buy. In - 30 Tire Flips

Then

3 Rounds of

250 m Row

10 HSPU

Tuesday October 8

Skill:

Rope Climb / Amedexterous

WOD:

5 Clean and Jerks

2 Rope Climbs

4 Clean and Jerks

2 Rope Climb

3 Clean and Jerks

2 Rope Climbs

2 Clean and Jerks

2 Rope Climbs

1 Clean and Jerk

Monday October 7

Skill:

2 Lengths Hand Stand Walk

WOD:

4 Rounds 

2 Laps of Farmers Carry

20 KB Swings

20 KB Push Ups

Friday October 4

Skill:

70 Pistols

WOD:

20 Weighted Pish Ups

30 Box Jumps

40 wall Balls

50 Double Unders

40 Wall Ball

30 Box Jumps

20 Weighted  Push Ups

Thursday October 3

Warm Up:

30 Wall Ball

Then

2 Rounds of

10 Burpee Box Jumps

10 Pistols

Skill:

Plate Drag on 4 Lengths of rubber (Half of Gym)

Med Ball Cleans

WOD: need 15 - 20 mins

5 Rounds of

10 Ring Push Ups

10 Pull Ups

10 Med Ball Cleans

Wednesday October 2

Skill:

30 Sledge Hammer

30 Slosh Pipe Sit Ups

30 Slosh Pipe Obliques

WOD:

Run 1 Mile

3 Rounds

Of CINDY

5 Pull Ups

10 Push Ups

15 Squats

Tuesday October 1

EMOTM 12 min

2  Squat Clean (155/105)

AMRAP Sit Ups

WOD:

400 m Farmers Carry

15 Hand Stand Push Ups

1000 m Row

Monday September 30

Strength:

50 Wall Ball

50 Ring Rows

WOD:

15 min AMRAP

20 Push Ups

15 Kettle Bell Swings

10 Tire Flips

Friday September 27

Skill:

Max Box Jump

WOD:

Swing Sally Up

Back Squat (135/95)

Thursday September 26

Skill:

2000 m Row

WOD:

GRACE 

30 Clean and Jerks

Wednesday September 25

Strength:

Max weighted Pull Up

WOD :

1 mile run

Then

24 Box Jumps (34/30)

Tuesday September 24

Strength:

10 min EMOTM

12 Pistols

WOD:

30 of each of the following

Box Jumps

Toes 2 Bar

Kettle Bell Swings

Wall Ball

Barbell Push Ups

Pull Ups

Friday September 20

W

Skill:

Clean and Jerk

Behind the neck Jerks

WOD:

9 Rounds of 

1 Hang Power Clean

1 Power Clean

1 Squat Clean

1 Push Jerk

Thursday September 19

Strength:

30 Man Test Squats

WOD:

7 - 6 - 5 - 4 - 3 - 2 - 1

HSPU

Strict Pull Ups

Burpees

Double Unders

Wednesday September 18

Strength:

800 m Farmers Carry

WOD:

Tabata

Bar Push Ups

Ring Rows

Weighted Squats

Wall Ball Sit Ups

Tuesday September 16

Strength:

Bench Press 2 Rounds

5 Light 

5 Medium

5 Heavy

WOD:

5 - 4 - 3 - 2 - 1

Squat Snatch

Front Lunges

Monday September 15

R

Strength:

Back Squat 2 Rounds

7 Light 

7 Medium

7 Heavy

WOD:

6 Rounds of

200 m Run

20 Ring Push Ups

20 Pull Ups