Thursday, November 1st

400 m run
50 burpees
1 rope climb
400 m run
40 burpees
2 rope climbs
400 m run
30 burpees
3 rope climbs
400 m run
20 burpees
4 rope climbs
400 m run
10 burpees
5 rope climbs

Wednesday October 31st

WOD

EMOM (Every Minute on the Minute) for 20 min:
even - 10 Pullups
odd - 5 Handstand Pushups

Tuesday October 30th

WOD

"DT"
5 rounds of
12 Deadlifts - 155/105
9 Hang Power Cleans - 155/105
6 Jerks - 155/105

Skill

40 Shotguns
400m Plate Carry
20 Bridges w/ 3 to 5 sec hold
Supine DB Rows on GHD (DB rows held at the top of the hip ext)

Friday October 26th

5 Handstand Pushups
10 Toes to Bar
15 Double Unders
10 Rounds

Thursday October 25th

WOD

AMRAP 20 minutes
400m Run
15 Deadlifts - 185/115

Mobility

Middle Split - 3 min
Pancake Split - 3 min
Right/Left Split - 2 min ea

Wednesday October 24th

Plyo Work

Work up to Max Height Box Jump
Broad Jumps – 5 x 5
Pogos – 3 x 15
Footwork Drills – Single leg

WOD

AMRAP 7min
3 Thrusters – 95/65, 3 Pullups
6 Thrusters, 6 Pullups
9 Thrusters, 9 Pullups

Monday Oct. 22nd

Lower Body Max

1. Overhead Squat - 7 x 1 rep
2. GHR Raises - 3 x 15 reps

WOD


15 Ground to Overhead - 45/25
30 yd Overhead Walking Lunge - 45/25
15 Ring Dips (if you can't do Rx do pushups)