28 Oct FRIDAY, OCTOBER 29TH
WOD: 20 min AMRAP with an increasing ladder 2 Pistols 2 C2B Pull-ups 20 Double Unders Add 2 reps to each movement every round until time is up. Round 2 and 3 would be: 4 pistols 4...
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27 Oct THURSDAY, OCTOBER 28TH
Strength: 5x5 Ring dips -AHAP 90 sec rest between sets WOD: 1 min stations for max reps x 5 rounds Wall Balls, 20/14# Box Jumps, 24/20" Cal Row Rest 1 min PEEK into the WEEK...
26 Oct WEDNESDAY, OCTOBER 26TH
Strength: Clean Pulls 3-3-3-3 @ 85% + Rest 90 sec-2 min between sets WOD: 3 rounds for time 800m run 25 Power Cleans Lv1: 65/45 Lv2: 85/50 Lv3: 115/75 PEEK into the WEEK...
25 Oct TUESDAY, OCTOBER 26th
Warm-up: “Marguerita” x 20 reps for quality VIDEO Strength: Strict Press 5 reps every 2.5 min x 5 sets start @ 65%- Try to do 3 sets at the same weight. WOD: 12 min Clock 100ft Handstand walk buy-in/ 300ft...
24 Oct MONDAY, OCTOBER 25TH
Strength: Back Squat x 20 reps week 4 of 4 (add 5-10# from last week) WOD: 4x 500m Row Rest 2:00 min between sets Each row is for time PEEK into the WEEK...
23 Oct SUNDAY, OCTOBER 24TH
A. Every 90 sec x 4 sets Clean High Pull + Hang Power Clean + 2 Push Press @ 50-60% B. Every 90 sec x 6 sets Power Clean + Hang Squat Clean + Push...
22 Oct SATURDAY, OCTOBER 23RD
Strength: 15 min to work up to 60% of 1 RM Deadlift (or a heavy set of 8 if you don’t know your 1RM) Partner WOD: For time and for rounds+reps Offense/Defense- 4x each Def: 400m run Off: AMRAP...
21 Oct FRIDAY, OCTOBER 22ND
Strength: 8 Strict press Every 3 min for 5 sets Start @ 55% and increase from there as desired WOD: 10-1 Toes-2-bar Double DB Devils press 12 min cap Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 PEEK into the WEEK...
20 Oct THURSDAY, OCTOBER 21ST
WOD Strength: Back Squat x 20 reps (week 3 of 4) Add 5-10 # from last week Accessory: 4 rounds for quality 10-15 back extensions 1 min weighted plank hold Double KB Farmer carry walk, 100ft PEEK into the...
19 Oct WEDNESDAY, OCTOBER 20TH
WOD: For time 60 Cal Row/Bike 50 Double Unders 400m run 30 Push-ups 20 Double DB Overhead lunges, 35/25 10 Bar MU (burpee pull-ups) 20 Double DB Overhead lunges 35/25 30 Push-ups 400 m run 50 Double Undres 60 Cal Bike/Row Indoor: row...