October 31, 2017

STRENGTH 

Pendlay Row

4x10

Barbell Curl 

3x15

METCON 

Dia De Los Deadlifts 

 Buy In: 31 Deadlifts #185/105

10 rounds

20 Yard Shuttle Run with Med Ball

17 Med Ball Cleans #20/17

20 KB Push Press #35/20

Buy Out: 31 Deadlifts 

October 30, 2017

STRENGTH

Front Squat 

70%×6

80%×3

85%×2

90%×1

METCON 

60 Abmat Sit Ups

50 Box Jumps #24/20

40 HSPU or HRPU

30 Pull Ups

20 Burpees

10 Bear Complex #115/85

October 28, 2017

STRENGTH 

Snatch

2@50%

2@60%

1@70%(2)

1@80%

1@90%

METCON 

20 Min AMRAP 

400 m run

30 Push Ups 

20 KBS 

40 yard Sled Drag AHAP 

Rest 5

20-15-10

Cal Bike/Row

SDHP #95/65

Burpees Over Bar 

October 27, 2017

STRENGTH

DB Floor Press 

5x10

(Focus on keeping elbows in)

3 Super Sets of

10 Strict Pull Ups 

15 Dips (rx weighted)

METCON 

6 rounds of

5 Clean n Jerks #135/95

10 Wall Balls 30/20

Then...

15-12-9

DBall over Shoulder 

18-15-12

T2B/K2E

October 26, 2017

STRENGTH 

Deadlift 

5x10 @50%

Snatch

3 50%

2 70%

1 80%

1 90%

METCON 

10 min AMRAP 

100ft Sled Push 

10 Burpees

2 Rope Climb

Rest 5

3 ROUNDS 

12 BW Deadlift 

21 Box Jumps #24/20

500 m Row or 20/16 Cal Bike

October 25, 2017

METCON 

Warrior Wednesday 

HOT SHOTS 19

6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lbs)
7 Strict Pull-Ups
400 meter Run 

SCALE 4 ROUNDS 

October 24, 2017

STRENGTH 

Strict Press (from the floor)

5x10@50%

Followed by..

Dips 

3x15

METCON 

4 rounds 

25 Push Press #65/45 Rx #75/55

50 Double Unders 

Rest 3 min

22-16-10

Hang Power Cleans #95/65 Rx 115/75

DB Snatch #55-75/20/35

Handstand Push Ups

GHDs/Abmat Sit Ups w/ Medball

October 23, 2017

STRENGTH 

Front Squat 

5x10@50%

Pause Front Squat

3x3 @50% (3sec pause)

METCON 

AMRAP 12

3 Wall Balls #20/14
3 Kettlebell Swings #55/35
3 Burpees

Next round is 6’s, then 9’s, etc… 

Rest 3 min

3 rounds of

90 ft Front Rack DB Walking Lunges

400m run 

**choose weight on DB

October 20, 2017

STRENGTH 

Bench Press

6×2 @90%

METCON

3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans (135/95) 

October 19, 2017

STRENGTH 

8 min EMOM

2 Power Clean+1 Front Squat+1 Push Jerk

@75% of C n J

METCON 

27 min AMRAP 

10 HSPU

18 Power Snatch

19 Cal Row/ Bike

Buy out: 90 Wall Balls 

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