Oct 12

Aside

Thursday – LOAD

Warm Up
Tempo Banded Squat
KB Reverse Press
Banded Scap

Strength: Snatch OR Clean
Build to a Heavy Single

WOD
1-2-3-4-5
Rope Climbs
18-15-12-9-6
Burpees
(Sub Strict Pull Ups)
3-6-9-12-15

Oct 11

Aside

Wednesday – LOAD

Warm Up
Plate G2OH + Row
Snatch Grip Press

Strength: Accessory Circuit
Single Leg RDL
Strict TTB
DB Single Bent Row with Pause

WOD
3 Rounds
10 Push Jerks (m135/w98)
20 MB Cleans
30 Sit Ups
Run 1 Loop

Oct 10

Aside

Tuesday – LOAD

Warm Up
KB TGU
Standing Banded Row
KB Tempo RDL

Strength: Front Squat OR OHWL
Squat: Moderate Triple to 75%
OHWL: HEAVY Sets of 8-10 Reps

WOD
12-9-6-3
Power Cleans (m175/w128)
18-15-12-9
HSPU/Plate Push Ups (Heavy-ish)

Oct 9

Aside

Monday – LOAD

Warm Up
Muscle Snatch
Banded GM
Sahrmann #5 w/ Plate

Strength: Snatch Pull + Hang Snatch (Below Knee)
Doubles (MAX 85%)

Partner WOD
5 Rounds
A: M.E. Row for Calories
B: 10 Stone G2S (m65-95/w35-65)

Oct 6

Aside

Friday – SPEED

Warm Up
Strict Pull Ups
Super Rocks
Bulgarian Split Squat

Strength: DB Bench + Upright Row
5-6 Sets x 7 + 7

WOD
V-Ups 40-30-20-10
Box Jumps (m24/w20) 10-20-30-40

Oct 5

Aside

Thursday – SPEED

Warm Up
Banded GM
KB Reverse Press
Standing Banded Row

Strength: Back Squat
Build to a Moderate 7 Reps

WOD
7 Rounds 20/40
DB Power Cleans (m50/w35)
Row for Calories

Oct 4

Aside

Wednesday – SPEED

Warm Up
Muscle Snatch
Tempo Banded Squat
Strict T2B/K2C

Strength: Snatch
Build to a Heavy Single

WOD
5 Rounds 30/40
HSPU/Ring Dips
Burpees
Double DB Squat (m50/w35)