24-28 Sept 2018

MONDAY

Strength/Skill

Jerk
Find Heavy Single for the Day

WOD

4 x 3 minute rounds with a 2 minute rest between rounds:
20 Shoulder to Overhead
max reps strict pullups in time remaining
Rx: 135/93
-Score is shoulder to overhead and strict pullups combined for each rounds

TUESDAY

Strength/Skill

A. Power Clean (go off of 3 rep maxO

Bar x 5, 45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+ (do as many reps as you can with solid form)

B. Front Squat (go off of 3 rep max)

Bar x 5, 45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+ (do as many reps as you can with solid form)

WOD

21-15-9 reps for time (compare to 18116):
KB Swings (70/45)
Box Jumps (30/24)

WEDNESDAY

Strength/Skill

None today

WOD

4 rounds for time:
Run 600m
2 sets:
6 Ring Dips 
30 Double-Unders

THURSDAY

Strength/Skill

A. Back Squat (go off of 3 rep maxO

Bar x 5, 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+ (do as many reps as you can with solid form)

B. Shoulder Press (go off of 3 rep max)

Bar x 5, 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+ (do as many reps as you can with solid form)

WOD

AMRAP in 10 minutes:
Rope Climbs

FRIDAY

Strength/Skill

Make-up day

WOD

Partner WOD
6 rounds for time of:
25 calorie row
25 burpees
-Partners will each start on a different movements.  In the end, each partner will have completed 3 rounds.

10-15Sept-2018

MONDAY

Strength/Skill

A. Back Squat (go off of 3 rep maxO

Bar x 5, 45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+ (do as many reps as you can with solid form)

B. Shoulder Press (go off of 3 rep max)

Bar x 5, 45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+ (do as many reps as you can with solid form)

WOD

AMRAP in 10 minutes:
15 Toes to Bar
15 Handstand Pushups (head to floor)

TUESDAY

Strength/Skill

None Today

WOD

For time:
Run 800m crackback
50 Double-Unders
10 Burpee Pullups
40 Double-Unders
8 Burpee Pullups
30 Double-Unders
6 Burpee Pullups
20 Double-Unders
4 Burpee Pullups
10 Double-Unders
2 Burpee Pullups
Run 800m crackback

-Find a bar on the rig that has roughly a 6″ reach.

WEDNESDAY

Strength/Skill

A. Deadlift (go off of 3 rep maxO

Bar x 5, 45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+ (do as many reps as you can with solid form)

B. Bench Press (go off of 3 rep max)

Bar x 5, 45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+ (do as many reps as you can with solid form)

WOD

20 Clean & Jerks for time (10 minute time cap)
Rx: 165/108
R+: 185/123

THURSDAY

Strength/Skill

Farmer Carries and Medball Planks

WOD

Partner WOD
For time:
Assault Bike 50 calories
Row 75 Calories
100 Wall Balls (30lbs/20lbs)
-Split up Calories and Reps any way

FRIDAY

Strength/Skill

Make-up day

WOD

“Nate”

Complete as many rounds as possible in 20 minutes of:
2 ring muscle-ups
4 handstand push-ups (head to floor)
8 kettlebell swings (70/55)

Scaled “Nate”

Complete as many rounds as possible in 20 minutes of:
4 chest to bar pullups
8 incline push-ups off 12″ box
12 kettlebell swings (55/35)

3-7 Sept 2017

MONDAY

Strength/Skill

Every 2 minutes for 5 sets:
5 Hang Squat Snatch @ 70-75%

WOD

For time:
100 Double-Unders
100 Overhead Squats (45/33)
100 Walking Lunges
100 Double-Unders

TUESDAY

Strength/Skill

EMOM for 6 minutes:
3-6 Strict Pullups

WOD

Partner WOD
AMRAP in 18 minutes:
6 Rope Climbs
24 Bench Presses (115/73)
(split reps any way)
40yd Farmer Carry Relay (70/55)

WEDNESDAY

Strength/Skill

Row 500m for time

WOD

5 x 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees

Rest 3 minutes between rounds.

THURSDAY

Strength/Skill

Shoulder Press
80% x 3 x 5 sets

WOD

5 rounds for time:
12 DB Deadlifts
9 DB Hang Cleans
6 DB Shoulder to Overhead

Rx: 50/35

FRIDAY

Strength/Skill

Athlete Choice

WOD

AMRAP in 12 minutes:
3 Front Squats
3 Bar Muscle-Ups
6 Front Squats
3 Bar Muscle-Ups
9 Front Squats
3 Bar Muscle-Ups
12 Front Squats

-Scale to 6 chest to bar pullups