September 30, 2019

STRENGTH
5-5-3-3-2-2
Sumo Deadlift

Start @70% of DL

-1:30 Rest b/t Sets-


METCON 


3 SETS (5:00 ON / 2:00 OFF)
200m Run
20 Box Jump Over (24/20)
20 Wall Balls (20/14)|(14/10)
Max Deadlifts (275/185)|(185/125) 

Target DL Reps : 10-15 

September 28, 2019

Strength/Skill
3-3-3-3-3
Strict Press

-Rest as Needed b/t Sets-

METCON 


PARTNER WORKOUT
IN TEAMS OF 2...
FOR TIME

30 Synchronized Burpees 
50 Front Squats (115/75)
60 Push Press (115/75)
800m Med Ball Run (20/14)
60 Push Press 
50 Front Squats 
30 Synchronized Burpees 


*Partner one w...

September 27, 2019

STRENGHT 


5x3

Hang Power Snatch*

*Keep loads light to moderate and focus on perfect mechanics.

METCON 


FOR TIME
6-8-10-20-10-8-6*
Toes to Bar
Alt. DB Power Snatch (45/30)

*10 DB Step Overs  between sets

September 26, 2019


METCON 

On a 15 min Running Clock

1 Mile Run for Record 

Max Sit Ups remaining time

--Rest 5 min--


FOR TIME
21-15-9
DB Strict Press #35-45/20-30
Ring Rows or Inverted Rows

Row 500 or 30/20 Cal Bike

21-15-9
DB Strict Press
Ring Rows

-18:00 Hard Cap- 

September 25, 2019

STRENGTH


3-3-3-3-3
Deadlift*

*Build to 3RM Deadlift.

METCON 


FOR TIME
400m Run

Into...

3 ROUNDS
15 Deadlifts (185/135)|(135/95)
25 Wall Balls #20/14

100ft Sled Push 

into...

400m Run

-10:00 Hard Cap- 

September 24, 2019

STRENGTH


3 SETS
15 DB Bench Press

Immediately into...

Max Set of Unbroken Push-ups

-2:00 Rest b/t Sets-


METCON 


5 ROUNDS FOR TIME
50 Double Unders
25 Russian KBS (55/35)
15 Sit-ups


CORE 

3 SETS
1:00 Max Hollow Rocks
1:00 Max Russian Twist 

September 23, 2019

STRENGTH 


ON A 15:00 RUNNING CLOCK...
Front Squat
1x6
1x4
2x3
1x2

-1:30 Rest b/t Sets-


METCON 

FOR TIME
15-12-9
Overhead Squat (75/55)|(45/35)
Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)
Toe to Bar

into...

12-9-6
Overhead Squat (95/65)|(65/45)
Slam Ball (30/20)|(20/10) or P...

September 21, 2019

METCON 

Partner WOD 

400m MedBall Run 

50 Push Press 95/65

75 Cal Row 

100 Kettlebell Swings 

75 Cal Bike 

50 Bench Press

400m MedBall Run 

September 20, 2019

STRENGTH 

4 sets

100ft Heavy Farmers Carry (DB or KB)

1:00 Push Up Plank

*M-65-85lbs

**F-40-60lbs


METCON 


"TRIPLE AMRAP"
AMRAP x 7 MINUTES
7 DBL DB Ground to OH (35/25)|(25/15)
7 DBL DB Up-Down
14 Pull Ups 

-Rest 3:00-

AMRAP x 5 MINUTES
5 DBL DB Ground to OH (35/25)|(25/15)
5 DBL DB...

September 19, 2019


STRENGTH 


5-5-5-5-5*
Deadlift

75-80%

*:20 sec Assault Bike Sprint b/t sets


METCON 


3 ROUNDS FOR TIME


15 Deadlift 185/105 225/125
25 Wall Balls (20/14)
50 Push Ups

CORE

Accumulate 

3 Min Plank

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