WEEK OF 11.27.17

Day 1 Skwat Max Wave 70% x 3 75% x 2 80% x 1 75% x 3 80% x2 85% x 1 80% x2 90% x1 105% Walk Out, Hold x5 Sec, Rest 90 Sec Max Attempt 3 Intervals: 1 Min of Goblet Squat 53/35lb 1 Min KB Swing 53/35lb 1 Min GHD Sit-Up (slow and controlled) Day 2 30 Ring Muscle-ups for...

WEEK OF 11.20.17

Day 1 Deadlift E90F12 60,65,70% x3 70, 75. 80% x2 80, 85, 90% x1   AMRAP 12 15 Cal Row 5 Ring Muscle up 5 Ring Dip Core: 3x 30 Sec Band Push Away Left 30 Sec Band Push Away Right 10 Back Ext./Supermans Day 2 Skwat EMOM9 70% x5 80% x3 85% x1   EMOM14 Max Effort...

WEEK OF 11.13.17

Day 1 Back Skwat E90F12 55,60,65% x5 65, 70. 75% x3 75, 80, 85% x1 4RFT: 10 Thusters 115/83lb 15 Toes to Bar 20/15 Cal Bike Core: 3x Reverse Plank x 20 Sec 45/25 BB Rollout x8 Day 2 Every 2 Minute for 12 Min 1 Clean + Front Squat + Jerk For Time: Run 800m 100 Double...

WEEK OF 11.06.17

Day 1 Deadlift Wave Loading E90F12 x5 x50, 55, 60% x3 x55, 60, 65% x1 x60, 70, 80% 4 Sets Each: 25 Russian Swing *Wide Stance ME Toes to Bar 8 Romanian Deadlift (50% DL) Core: x5 Wt. Plank 45/25 x20 Sec, Rest 20 Day 2 Block Snatch (Knee) *Work Up to Heavy 2 Then...

WEEK OF 10.30.17

Day 1 Front Skwat HS Then 5×1 -5% of HS EMOM10 a.) HS Walk Max Distance b.) ME Double Unders *Score is Double Under Reps Core Run x3 Run 400m Plate Hold x30s Ring Push-Away x30s Weighted V-Up x30s 15/10 Day 2 Halloween WOD: AMRAP6 10 Clean 205/133lb (squat or...

WEEK OF 10.22.17

Day 1 Skwat Heavy Single Then 5×5 @80% of HS 3 Rounds 5 Burpee RMU Rest 1:1 EMOM10 a.) 2-3 Legless Rope Climbs b.) 10 Back Extension Day 2 Every 90 Sec for 9 Minutes Clean + Hang Clean @ 80-85% Row Test 1k Row Rest 5 Min 5RFR 30 Sec Double Unders 30 Sec Pistol...