October 16

ACCESSORY
3x
10 Weighted Glute Bridges
10 Heavy DB Shrugs
8 Bent over SA DB Rows (e.s.)
LIFT
S2OH Complex
1 Strict Press
1 Push Press
1 Push Jerk
*20 min to find a heavy
complex for the day

WOD
10 Min AMRAP
10 Alt. KB Clean & Jerk (53/35)
20 KB Anchored Sit-Ups
30 Unbroken DUs (90 Unbroken Singles)

Advertisements

October 15

ACCESSORY
3x
10 Glute Ham Raises
10 Weighted Sit-Ups
:30 Couch Stretch (each side)

LIFT
Front Squat
10×3
:02 Pause at bottom
*build each set
*work up to a heavy triple for the day

WOD
3 Rounds for time:
30 Front Squats (95/65)
30 Toes 2 Bar
300M Run

October 14

STRENGTH

Atlas stones to shoulder
5×3
paired with
low bar prowler push
5x50ft

WOD
Tug of War

October 13

SKILL
Group Activity
warm-up WOD Movements

WOD
*teams of 3
Girls Gone RX WOD#3
For time:
75 Burpees to 7ft Target
75 Toes to Bar
75 Pistols
75 Pull-Ups

 

 

 

 

October 12

LIFT
Close Grip Bench Press
5×5
60% of Regular Bench 1RM
*warm up to 60% before
starting the 5×5

WOD
20 Minute EMOM
:20 Handstand Hold
:20 Wall Balls (20/14)
:20 Rest
*score is number of wall balls

October 11

ACCESSORY
3x
10 Reverse Hypers
10 KB Deficit Deadlifts (8″ or more)
10 Hollow Rocks

LIFT
Conventional Deficit Deadlifts
(4″ Deficit)
8×3
*work up to a heavy triple

WOD
5 rounds for time:
10 Deadlifts (225/135)
100M KB Farmer Carry (70/53)

October 10

ACCESSORY
3x
10 V-Ups
10 Mtn Climbers
10 Ball Slams

WOD1 (0-15 min)
“Annie”
50-40-30-20-10
DU’s
AbMat Sit-Ups

WOD2 (15-30 min)
“Griff”
800M Run
400M Run Backwards
800M Run
400M Run Backwards

*The faster you finish WOD 1
the more rest you will have before
WOD 2 starts.
*if you do not finish WOD 1 in the time
given, your score will be your reps
completed.
*there is no time cap for WOD 2