Oct 23

Aside

Monday – SPEED

Warm Up
Plate G2OH + Row
Plate Sit Ups
Ring Dips

WOD #1
12 Rounds, Every 90 Seconds
“Bear Complex” (m165/w118)
Power Clean
Front Squat
Push Press
Back Squat
Push Press

WOD #2
24 DB Snatches (m90/w65)
Run 1 Loop

Oct 20

Aside

Friday – VOLUME

Warm Up
Ring Dips
Hollow Rocks
DB Thrusters

Strength: Bench Press Or Squat
Build to a Paused Double

WOD
Row 750m
30 Burpees
150 Double Unders/350 Singles
30 Burpees
Row 750m

Oct 19

Aside

Thursday – VOLUME

Warm Up
KB Tempo RDL
KB Reverse Press
Strict Pull Ups

Strength: Clean
Build to a Heavy Double

WOD
21 Push Jerks (m125/w88)
100 Sit Ups
15 Push Jerks
100 Air Squats
9 Push Jerks

Oct 18

Aside

Wednesday – VOLUME

Warm Up
Plate G2OH + Row
V-Ups
Paused KB Squat

Strength: Snatch Grip Push Press/Push Press
Build to a Moderate Triple (No Failing)

WOD
14 Minute Amrap
10 Ring Rows (FORM)
10 HPS (m80/w58)
15 KBS (m53/w40)

Oct 17

Aside

Tuesday – VOLUME

Warm Up
Banded GM
Sitting DB Press
Standing Banded Row

Strength: Deficit Deloaded Deadlifts
Build to a Triple up to 70%

WOD
4 Minute Amrap
Run 600m, M.E. SDHP (m95/w68)
Rest 2 Minutes
4 Minute Amrap
Row 500m, M.E. Back Squats (m155/w113)
Rest 2 Minutes
4 Minute Amrap
Run 600m, M.E. SDHP

Oct 16

Aside

Monday – VOLUME

Warm Up
Muscle Snatch
Tempo Banded Squat
Banded Scap

Strength: Snatch High Pull + Snatch
Build to 80% Complex 2+1

WOD
50 Box Jumps (m24/w20)
50 Pull Ups
50 Plate Sit Ups (m30/w20)
50 Push Ups
50 OHWL
50 Knee to Elbows

Oct 13

Aside

Friday – LOAD

Warm Up
Bulgarian Split Squat
Barbell GM
Standing Banded Row

WOD #1
Find Heaviest:
3 Second Paused Back Squat
3 Attempts after 80%

WOD #2
3 Rounds
5 Power Snatches (m135/w98)
10 Front Squats