
Wednesday September 30, 2020
WOD:
Weightlifting conditioning
EMOMx28 (7 rds)
1-5 front squats from floor 135/95#
2-12 TTB
3-12/9 cal bike
4- 15 kB swings 55/35#

Tuesday September 29, 2020
WOD:
Conditioning
E7MOMx5rounds
400 mts run
50 dubs
5 burpees over bar
1 rd of DT DT 12 Deadlifts (135/95 lb) 9 Hang Power Cleans 6 Push Jerks

Monday September 28, 2020
WOD:
Swod:
front squat 15 min to go for a single 1RM Conditioning
18 min amrap
10 cal bike
20 alt kb snatches 55/35
10 pull ups
10 cal row
20 goblet squats
10 pull ups

Friday September 25, 2020
WOD
Conditioning:
6 stations 5 min of max reps of:
-Cal bike
-bench press
-strict pull ups
-SDHP
-kB Russian swings
-dubs
Take 1 min after each station
Accessory
200 sit ups

Thursday September 24, 2020
WOD:
Fight Gone Bad 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (24/20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.

Wednesday September 23, 2020
WOD:
Swod
Weightlifting conditioning
2 power cleans + 3 front squats
4 rds
1:30 rest between sets
Go AHAP increase every round
Conditioning
Tabata
Front squats 95/65
TTB
Cal Bike
Hang kB snatches 55/35
Finish each station before going to the next
No break between tabatas

Tuesday September 22, 2020
WOD:
Swod
5 push jerks from floor
7 strict pull ups 5 rounds to go for 5 heavy reps
Conditioning
3 min amrap
300 mts row
Max kB swings 55/35
4 rds 1 min break between rounds

Monday September 21, 2020
WOD: Swod:
Front squats
3@60,70,80 them max UB @90%
Conditioning:
EMOMx16 4 rds
1- Max deadlifts
2- Max Wall balls
3- dubs
4- rest
(2 rds of DL @225/155 and 2 rds @275/185)

Friday September 18, 2020
WOD:
Conditioning
6-8 bench press AHAP
6-8 strict pull ups
15/12 cal row/ski/bike
9 rds
Get 3 rds on each machine
1:30 rest between rounds

Thursday September 17, 2020
WOD: Conditioning
10 wall balls 20/14
snatch 10-8-6-4-2
(Always same amount of wall balls decrease the snatches reps after each round and increase the weight)
75/55
95/65
115/75
135/85
155/95