
Friday October 20, 2020
WOD:
Swod 15 min to find a strict press 1RM (If time allows they can take 3 shots at a push press and get 2 numbers ) Conditioning 18 min cap 50-40-30-20-10 Goblet squats 75/55# kB swings 55/35# 1 rope after each round

Thursday October 29, 2020
WOD: Conditioning
7 power clean 135/95
7 bench presses 135/95
7 burpee over bar (lateral)
21/15 cal bike
5 rds

Wednesday October 28, 2020
WOD:
Swod 15-20 min to go for a heavy Deadlift 1rm Conditioning 15 min amrap (AFAP) 10-20-30-40 ..... wall balls 20/14# 30 dubs 10 TTb (the wall balls will increase by 10 reps and the other two remain the same)

Tuesday October 27, 2020
WOD:
Conditioning
E7MOMx5 rds
*400 run *400 row 400 ski .6 mile bike 100 dubs 15 burpees * 3 snatches Increase weights start around 40-50% Perform 1 rd of each combination

Monday October 26, 2020
WOD:
Back squat
15-20 min build to a 1RM
Conditioning
20 thrusters 95/65#
5 burpees
20 SDHP
5 burpees
20 OHS
5 burpees
20 STOH
5 burpees
20 front squats
5 burpees

Friday October 23, 2020
WOD:
Swod
Bench press 5x5
Superset with 20 Russian twists
Conditioning
15 min amrap
5 devil presses 35/20#
5 pull ups
10 wall balls 20/14#

Thursday October 22, 2020
WOD:
Conditioning
1k row
100 dubs
1k ski
1 mile bike
500 row
50 dubs
500 ski
.5 mile bike
250 row
25 dubs
250 ski
.2 miles bike

Wednesday October 21, 2020
WOD:
Swod
Deadlift
3@60,70,80,85
2@90
Conditioning
18 min amrap
6-8-10-12
Cal bike
TTB
Front rack lunges 95/65
(Keep adding 2 reps every round)

Tuesday October 20, 2020
WOD:
Conditioning
0:00-9:00
9 min amrap
6 power cleans 135/95
12 pull ups
9:00-10:00 rest
10:00-16:00
800 mts run
17:00-30:00
21-15-9
Jerks 135/95
Burpees over bar
HSPU

Monday October 19, 2020
WOD:
Swod
Back squats
3@60,70,80,85
2@90
Conditioning
Every 2:30 min
10 cal bike
15 kB swings 70/55
10 burpees
5 rounds