September 27, 2018

Warmup
4 Dive Bombers
Squat Therapy 
4 Dive Bombers
1:00m Plank 
Foam Roll 

Skill

2k row - not for time 

WOD 
100 Double Unders
75 Air Squats

50 Push Press 45/35

25 Burpees

50 Hang Cleans

75 abmat situps

100 double Unders

75 ambit situps

50 Hang Cleans

25 Burpees

50 Push Press...

September 26, 2018

Warmup
4 Dive Bombers
Squat Therapy 
Good Mornings
30 GHD Situps 
Pushup Complex

Skill
Complete in Any Order, any way
20 Strict Pullups 
30 Ring Dips 
40 DB Rows Each side
50 Barbell Bicep Curls 

WOD
12 Min AMRAP 
Ascending Ladder 
2/2/2...4/4/4...6/6/6...etc.
Single A...

September 25, 2018

Warmup

500m Row 

Squat Therapy

Good Mornings

Pushup Complex

Partner WOD

15 Min Amrap

30 Cals on Rower

20 Clean and Jerks 135/95

30 Wallballs

 rest 2 minutes

10 Minute Amrap

20 Cals on Rower

10 Snatches

20 Wallballs

rest 2 minutes

5 Min Amrap max cals on Rower

September 25, 2018

Warmup
500m Row
Pushup Complex
Good Mornings
4 Dive Bombers
30 GHD Back Extensions 

Skill

Front Squat - 70x4x2

WOD 
50 KB swings, 1.5/1

50 Abmat Situps 

5 Muscle Ups (10 Pullups/ 5 pushups)

40 KB swings

40 Hollow Rocks 

5 Muscle Ups

30 KB swings 

30 T2B

5 Muscle Ups 

20 KB swi...

September 23, 2018

Warmup 
500m Row
Squat Therapy
Good Mornings
Hip Mobility 
Pushup Complex

Skill
20 Min Emom 
1 - 1 Rd of Cindy
2 - 50 Double Unders
3 - :50 Sec Plank 
4 - 3 Laps around rig

WOD 
30 Cleans 135/95
50 Box Jumps 

30 Front Squats 

September 21, 2018

Warmup
500m Row

Squat Therapy 
4 Dive Bombers
Squat Therapy 
Foam Roll 


Skill

Snatch Balance from rack - work on speed under the bar, stay light but work on catch
 

For time:
Run 400m 
42 Abmat Situps 
21 Cals On Rower 

21 Deadlifts 155/105
Run 400m 
30 Abmats
15 Cals on R...

September 19, 2018

Warmup

500m Row 
Good Mornings
Pushup Complex
4 Dive Bombers
30 GHD Situps 

Skill

1 Squat Snatch + 2 OHS - Build in complex

WOD
10 Rounds for max wall balls,

With a 2 minute clock:

5 Toes to bar

6 Box Jumps

7 Hang power clean, 115/75

AMRAP Wallballs

September 19, 2018

Warmup 

500m row 

Squat therapy

Good mornings 

30 ghd sit-ups 

Partner wod -45 min 

4K Row - switching every 250m
into
40-30-20-10
Clean and jerks 155/105

Backsqauts from ground 
into
Ascending ladder of
2/2...4/4..6/6...etc
Box jump overs 24/20

Squat cleans 135/95

September 18, 2018

Warmup
500m Row 
Pushup Complex
Good Mornings
Squat Therapy 
Foam Roll

Skill
10.9.8.7.6.5.4.3.2.1 Not for time 

Front Squats - 185/125


WOD

Complete in any order (once you commit to one exercise have to go to completion of that exercise) 
45 Handstand push-ups

45 Burpees

4...

September 17, 2018

Warmup
4 Dive Bombers
Squat Therapy 
30 GHD Situps 
Pushup Complex
Foam Roll

Skill

Power Clean and Jerk - 15 Total reps building each rep 

WOD 

As Many Rds as possible in 30 minutes of:
Run 800 meters

Then, 2 rounds of:

5 Power cleans, 185/125

15 Russian KB swing 1.5/1

30...

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