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Tuesday 10.24.17 Strength Deadlift 2 x 8 @ 65% 3 x 2 @ 71% 1 x 2 @ 80% 1 x 1 @ 84% w/ Max Effort Hold at top   WOD “FIGHT GONE BAD” 3 Rds. 1 Min Wall Balls (20/14) 1 Min Sumo Deadlift High Pull (75/55) 1 Min Box Jumps (24/20) 1 […]

Monday 10.23.17   Strength Front Squat 2 x 6 @ 60% 2 x 4 @ 72% 1 x 4 @ 80% 3 x 2 @ 88% 2 x 1 @ 93%   WOD AMRAP (12) 4 Snatch (135/95) 16 Hand Release Push-Ups 4 Clean (135/95) 16 Ab Mat Push-Ups   Competitors Muscle Snatch 3 x

Friday 10.20.2017   Strength Bench Press 7 sets at specific percentages   “Chaos is a Ladder” EMOM 1 Wall Ball (30/20) + 1 Box Jump (30/24) Add 1 rep to each every minute until failure   Competitor Snatch Press Complex 5 Snatch Grip Push Press + 1 OHS – Find Heavy then 95% x 1 and

Thursday 10.19.2017   Strength Squat Snatch Technique Work   EMOM (8) 1 Squat Snatch + 1 Reverse OH Lunge (each) + 5 Sec. Hold Overhead – Ascending Weight   WOD Tabata Burpee’s   Competitors Snatch Complex Snatch Pull + Power Snatch + Hang Squat Snatch –  Find Heavy then 95% x 1 and 90% x 1

Wednesday 10.18.2017   Strength Deadlift 7 sets at specific percentages   WOD “11.5” AMRAP(20) 5 Power Cleans (145/100) 10 TTB 15 Wall Balls (20/14)   Competitors Clean Complex 1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean – Find Heavy then 95% x 1 and 90% x 1

Tuesday 10.17.2017   Strength Squat Clean Technique Work   EMOM(8) 1 Squat Clean + 1 Thruster + 5 Sec Hold – Ascending Weight each minute   Renegade Row TBT Left Arm Row, rest 2 min, Right Arm Row   Competitors Snatch Complex 1 Segment Snatch (Knee) + 1 OHS – Find Heavy then 95% x 1

Monday 10.16.2017   Strength Overhead Lunge 5 x 12 (6 each) – Ascending Weight   WOD “Flapjax” 21-15-9 TNG Power Clean (95/65) Bar Facing Burpee   Competitors Press Complex 5 Push Press + 1 Pause Jerk – Find Heavy then 95% x 1 and 90% x 1   EMOM(10) 8 HSPU

Friday 10.13.17   Strength Back Squat 6 x 3 @ 92%   WOD 90 Cal (row/bike/ski) 75 GHDSU 50 Bicep Curl (45/35) 35 HSPU 20 Cleans (225/155) 5 Legless Rope Climbs   Competitors Clean Complex 1 Clean High Pull + 1 Power Clean + 1 Hang Squat Clean Build to Heavy complex then 95% x

Thursday 10.12.2017 Strength 50 Strict Pull-Ups Not for Time…Focus is scap activation   WOD “3 Minutes in Hell” 3 Min Max Cal Bike   Competitors 50 Burpee Bar Muscle-Ups Steady Pace…Focus is initial kip Ski Intervals 3 x 1000m w/ 2 min rest

Wednesday 10.11.2017   Strength Pause Back Squat 4 x 3 @ 80%   WOD EMOM (14) Odd = 8 Burpee Box Jump Overs (24/20) Even = 8 Wall Balls (30/20)   Competitor Snatch Push Press + Overhead Squat Complex (5 + 1) Build to heavy complex then 95% x 1 and 90% x 1