October 28 - November 2

Monday

Front Squat
On the 2:00 x 5 Sets:
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
Set 4: 4 Reps
Set 5: 6 Reps

WOD: "Workaholic" 3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups
... Directly Into:
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

Tuesday

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches

WOD: "Halftime"
30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14)
... Directly into:
10-20-30:
Bar-Facing Burpees
Calorie Row

Wednesday

10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)

WOD: "IHOP" AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans @165/115
5 Hang Squat Cleans
5 Squat Cleans

Thursday

WOD: For Time
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row
1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

3 Rounds, Not For Time:
15 Hollow Rocks
10 Empty Barbell Good Mornings
15 GHD Sit-ups/ ab mat sit ups
10 Hip Extensions / superman

Friday

Open 20.4

October 21 - 25

Monday

Power Snatch Technique

On the 1:30 x 5 Sets:

1 Hang Snatch High Pull

1 Hang Power Snatch

1 Hang Snatch High Pull

1 Hang Power Snatch

WOD: 'Thumb War' 5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Hang Power Snatch (75/55)

1 Minute Assault Bike Calories

1 Minute Rest

Tuesday

Box Squat

7 Sets of 3 Squats

* Set height to just below parallel

* 1 sec full stop at bottom

Rest as needed (1-2 minutes) between sets.

WOD: 'Child's Play' 3 Rounds:

15 Deadlifts (205/145)

20 Dumbell Front Squats (50/35)

80 Double-Unders

Wednesday

3 Rounds (18:00 total):

AMRAP 2 min:

30-40% of your Max Strict or kipping HSPU

12 CTB Pull-Ups

Max Calorie Assault Bike

... Rest 1:00

In a 2:00 Window

30-40% of your Max Strict or kipping HSPU

12 Box Jump Overs (24"/20")

Max Calorie Row

... Rest 1:00

Thursday

Pausing Front Squat

On the 1:30 x 6:

1 Pausing Front Squat

1 Front Squat

Build to a moderate, but not a max effort.

WOD: 'Mind Control' 7 Rounds:

7 Toes to Bar

7 Front Squats @135/95

200 Meter Run

Friday

20.3

Saturday

Ghost Thrusters!!

October 14 - 18

Monday

Back Squat
5 Repetitions
4 Repetitions
3 Repetitions
1 Repetition
1 Repetition
1 Repetition
Aim here is to keep the rest to 2:00 or less, as we build to moderate loads. Not to

exceed 90% on the final rep of the squat.

WOD: "Rug Mouse" 
20 Minute Assault Bike*
*On the 0:00, 4:00, 8:00, 12:00 and 16:00:
8 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
50' Double DB Front Rack Walking Lunge (50/35)

Tuesday

Tempo Deadlift
5 Sets of 1
Tempo: 6 Seconds Up, 6 Seconds Down

Build to a moderate, and not to exceed 55%. Rest as needed between sets.

WOD: "Breakfast Club" 5 Rounds of AMRAP 1:30:
25 Double Unders, 6 Deadlifts (225/155#) 
25 Double Unders, Max Strict HSPU in Time Remaining
Rest 30 Seconds Between Rounds.

Wednesday

Power Snatch Complex
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

WOD: "Bartender"
5 Rounds:
12 Deadlifts @ 115/85
9 Overhead Squats
6 Hang Power Snatches

Thursday

WOD: On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)
Minute 2: 15/12 Calorie Row
Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice

Minute 5: 12/9 Calorie Ski Erg or Bike

Friday

Open 20.2

October 7 - 11

Monday

Snatch technique

3 rounds: 

3 drop snatch + 2 snatch balance

then 

5 rounds on the 90 sec

2 snatch balance

WOD: 21-15-9

squat snatch @95/65

C2B pullup

Tuesday

6 rounds on the 90 sec

1 clean pull + 1 power clean + 1 low hang power clean

WOD: 3x 4 min AMRAP

15 burpee box jump-over @ 24/20

21 power clean

27/21 cal row

round 1: 135/95

round 2: 115/85

round 3: 95/65

Wednesday

6 rounds on the 90 sec

1 pausing front squat + 1 front squat

WOD: 5 RFT

200m run

15/12 cal AB

12 HSPU

Thursday

WOD: 20 min AMRAP

100 DU

50 wallballs @ 20/14

40 cal row

30 alt DB Power snatch @ 50/35

20 T2B

10 bar MU / C2B / pullup

then 10 min EMOM

8 bar-facing burpee

Friday

Open WOD 20.1