10/30 PJ SJ

Push Jerk
6, 4, 2, 6, 4, 2; rest 2 min
*115,135,145(fail),125,135,140
B. Split Jerk
2, 2, 2, 1, 1, 1; rest 2 min
*140,140,145,150(fail),150,155(fail)

10/29 back squats

A1. Back Squat @ 22x1
10, 8, 6, 4, 2; rest 10 sec
A2. 6 unbroken CTB Pull ups; rest 2 min
*** 7,8 @ 115

B. 16 continuous alt' walking BB lunges (in front rack)
x4; rest 2 min

+
5 Sets
AMRAP unbroken Double Unders
15 Wall balls #14
15 Toes to Bar

DU 78,52,54,44,41
16:15

10/27 bench/PP

A1. Bench Press
5, 5, 5, 5, 5; rest 30 sec
A2. Push Press
10, 10, 10, 10, 10; rest 30 sec
A3. Push Up
15, 15, 15, 15, 15; rest 3 min
*** BP 95,95,100,100
PP 85,85,85,85

4 Sets all out effort
20 sec airdyne
15 no push up burpees
Rest 2 Min
4 Sets all out effort
20 sec airdyne
15 box jump overs 24"

10/26 squat snatch/squat cleans.

A. Squat Snatch Clusters @85%
1. 1. 1. 1. 1. x3; rest 15 sec / 3 min btw sets
**90,90,95

B. Squat Clean Clusters @85%
1. 1. 1. 1. 1. x3; rest 15 sec / 3 min btw sets
125,125(pc),125 (4)

Fri 10/26
5 sets of incremental effort 60/70/80/90/100%
Run 200m
20 Wall Balls #14
20 Box jumps 20"
Run 200m
20 Double Unders
20 Kb Swings #35
rest 2 min btw each set
*** 4:30,4:02,3:42,3:37,3:32

10/25 1k row

Row 1k
rest 3 min; x3
4:20, 4:20, 4:17

10/23 PP PJ SJ

Tuesday 10/23

A. Push Press 5 reps / Push Jerk 3 reps / Split Jerk 2 reps; rest 3 min, x6
(bar much not be set down. Use the same weight for each movement)
*** L 95, 95,95,105,115,115(failed at push jerks)
R 75,85,90,90,90,95

B1. Bar Dip 5 reps x4;
B2. Underhand grip barbell row 8 reps x4; (45,65,75,75) rest 2 min
+
100 Burpees for time (1" above reach)
*** L 6:58
R 7:30

10/22 back squats

Mon 10/22
A. Back Squat @ 22x1; rest 2 min
12, 10, 8, 6, 4, 2
**95,105,115,125,135,150

B. 150 Walking Lunges w/ #14 med ball (for time). Switch ball every 15 steps
** l 5:28
H 6:16
R 5:52
S 5:25
+
7 Min AMRAP
200m Row
10 Box jumps 20"
5 Toes to Bar
*** l 4+160m
R 4+ 76m
S 4+ 100m
H 3+ 4t2b
Rest 5 Min
5 Min AMRAP of above
*** l 3+86m
S 3+25m

10/18 front squats

Thur 10/18
Front Squat 5x5; rest 3 min

**115,125,125,135140(2)
+
5 Min AMRAP
10 OH Squats #65
5 Ring Dips
**4+5OHS

10/16 recovery amrap

Tuesday 10/16
5 Min AMRAP @ 85%
5 thrusters #65
5 pull ups
20 double unders
rest 3 min
5 min AMRAP @85%
10 Wall Balls #14
10 burpees
10 kb swings #35
Rest 8 min
x2

Round 1
Wod 1- 5+6
Wod 2- 3+10
Round 2
Wod 1- 5+3
Wod 2- 3+1

10/9

Tuesday: 10/9
For 20 Min
Odd Minutes:
2 Power Snatches @ 70%
**75
Even Minutes:
2 Reps Power Clean @ 70%
**100
+
5 Rounds
7 HSPU
10 Toes to Bar
13 Burpees
16 Wall Balls
** Leigh 13:57
Rhiannon 19:53

10/4 deadlift

Thursday 10/4
A1. Rope climb
1, 1, 1, 1, 1 ; rest 30 sec
A2. Bent Over wide grip row (65)
5, 5, 5, 5, 5 ; rest 30 sec
A3. Deadlift
10, 10, 10, 10, 10 ; rest 2 min (180)
+
Row 1,000m
25 Double Unders
Row 750m
50 Double Unders
Row 500m
75 DU
Row 250
100 DU

** L- 16:15
R- 18:22
H- 20:58

10/8 back squats

Monday: 10/8
A. Back Squat
10, 8, 6, 4, 2 @ 42x1 ; rest 2 min
**95,105,115,125,145
B. Overhead snatch grip barbell walking lunges
16 continuous alt' steps x4 ; rest 2:00
*** 55lbs
+
AMRAP in 6 Min
10 Kb Swings #53/44
10 Box jumps 24"
*** 6 rounds
rest 3 Min
AMRAP in 3 Min
10 Kb Swings #35
10 Box Jumps 20"
** 5 rounds

10/3 strict press

Tuesday: 10/2
A1. Strict Press
5, 5, 5, 5, 5; rest 30 sec
***85
A2. Ring Dip
7, 7, 7, 7, 7; rest 30 sec
A3. Push ups
9, 9, 9, 9, 9; rest 2 min
+
5 Rounds:
20 sec ME (max effort) sled push #140; rest 40 sec
20 sec ME Airdyne; rest 40 sec
20 sec ME Burpees; rest 40 sec
**8-9
20 sec ME Box jumps 20"; rest 1:40
**17-18

10/1 Back squats/squat cleans

Monday 10/1
A1. 1 1/4 Back Squats
8, 6, 4, 8, 6, 4; rest 10 secs
***95,105,115,100,115
A2. Eccentric only pull ups
8, 8, 8, 8, 8, 8; rest 2 Min

B. Squat Clean Clusters
1.1.1.1.1 x 4; rest 15 sec bw reps/ 2 min bw sets
*** 2@125, 2@130
+
4 rounds:
250m Row
50 Double unders
200m Run
*** 12:23

9/29

Saturday: 9/29
3 Rounds:
Run 800m
30 Kb Swings #35
30 Box Jumps 20"
** Leigh 16:35
Rihannan 17:28
Heidi 18:40