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FRIDAY, SEPTEMBER 20

WARM UP

400 meter run

3 rounds

10 hang power snatches

10 snatch balances

10 good mornings

30 second chest stretch

WOD

Bench press 20 reps @80% in as few sets as possible

then

3 sets of 10 bent over rows

No bouncing. Torso parallel to the floor. TIGHT BACK!

then

3 rounds

400 meter run

20 chest to bar pull ups

40 hands release push ups

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THURSDAY, SEPTEMBER 19

WARM UP

100 double unders

3 rounds

10 hang power cleans

10 front squats

10 push presses

30 second front rack stretch

WOD

Every minute on the minute for 30 minutes

Odd minutes

2 power cleans

2 front squats

2 chest to overhead

@155/105

Even minutes

5 box jumps @30/24

 
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WEDNESDAY, SEPTEMBER 18

WARM UP

400 meter run

3 rounds

10 KB swings

10 goblet squats

10 inch worms

30 second pigeon stretch

WOD

3 rounds (For quality, not time)

10 turkish get ups (5 each arm)

10 pistols (5 each leg)

then

5 rounds

50 double unders

12 wall balls

1 minute rest

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TUESDAY, SEPTEMBER 17

WARM UP

500 meter row

3 rounds

10 hang power snatches

10 snatch balances

10 overhead squats

30 second banded shoulder stretch (see picture below)

WOD

Shoulder Press

Find your 2 rep max.

then

Max Rep Handstand Push-Up  (Up to 2 attempts)

If you can't do full range HSPU, reduce the range of motion, or hold a handstand for time

then

10-9-8-7-6-5-4-3-2-1 reps for time

Pull ups

Dips

Burpees

BOYYTakCMAA8P0e

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MONDAY, SEPTEMBER 16

WARM UP

500 meter row

3 rounds

10 hang power cleans

10 push presses

10 back squats

30 second calf stretch

WOD

Back squat 25 reps @75% in as few sets as possible

Every time you rack the bar, run 400 meters

then

AMRAP in 10 minutes

10 jumping lunges

10 russian KB swings @70/53

 
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SATURDAY, SEPTEMBER 14

WARMUP

400m run

3 rounds

10 reverse burpees

10 knees to elbows

10 broad jumps

30sec plank hold

 

WOD

With a continuously running clock perform 1 rep the first minute, 2 reps the second minute, etc. until failure of:

Ball Slams

Burpee Pull-ups

Immediately following, perform a 3 minute AMRAP of:

10 Pushups

10 Situps

10 Squats

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FRIDAY, SEPTEMBER 13

WARM UP

400 meter run

3 rounds

5 clean and jerks

10 front squats with 1 second pause at bottom

10 back extensions

30 second front rack stretch

WOD

5 sets of 2

Clean and jerk @80%

then

AMRAP IN 10 minutes

8 lateral jumps @18/12 inches (put a piece of PVC on a box, and jump over it side to side with your feet together)

5 hang power cleans @155/105

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THURSDAY, SEPTEMBER 12

WARM UP

400 meter run

3 rounds

10 back squats

10 good mornings

30 hollow rocks

30 second pigeon stretch

WOD

Back Squat

Find your 5 rep max.

then

21-15-9 reps for time

Deadlift @110% of body weight

Pull ups

Donny Shankle will kill you, then moisturize his hands.

 
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WEDNESDAY, SEPTEMBER 11

WARM UP

400 meter run

3 rounds

5 pull ups

10 overhead squats

10 sots presses

20 hollow rocks

30 second calf stretch

WOD

10 minutes of running skill work

Then

8 rounds for time

200 meter run

10 sit ups

1 minute rest

Think running isn't a skill? Video yourself running, then compare it to this guy.

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TUESDAY, SEPTEMBER 10

WARM UP

400 meter run

3 rounds

10 hang power cleans

10 thrusters

10 inch worms

30 second calf stretch

WOD

Bench press 30 reps @70% in as few sets as possible

Every time you rack the bar do 15 strict pull ups

then

50-40-30-20-10 reps for time

Double unders (Sub airdyne or rower calories if you don't have a rope)

Push ups