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

September 30 - October 5

Monday

Snatch work

8-10 min warmup

15 min OHS

20 min snatch/ power snatch work

10 min snatch pulls

Tuesday

15-20 min to build to 1RM C&J

WOD: E2MOM 14 min
50 DU
6 Power clean & Jerk @ 60-70% of working weight

Wednesday

WOD: AMRAP 30 min 

400m run
30 Russian KB Swing @ 70/50
20/15 cal bike
10 burpee box jump-over @ 24/20

Thursday

E2MOM 6 rounds
3x OH Squat

then
10-15 min working on snatch pull

WOD: For Time 

30 Thruster @ 115/75

30 power snatch 

30 OH Squat

Friday

HS Skill: 3 Rounds, 40 sec work/20 sec rest min 1: hollow hold to superman min 2: handstand weight shift/shoulder taps min 3: slow bar Kip min 4: wall-facing handstand hold/handstand walk attempt

WOD: For Time (teams of 2)

100 cal row 

200 wallball

100 cal row

September 23 - 28

Monday

4 rounds

2 tempo [42X1] front squat + 4 non tempo

2-3 min rest

WOD: 3RFT

30 wallball shots

15 DB burpee box step-over @55/40, 24/18

Tuesday

WOD: E2MOM (4 rounds, 32 min total)

A: 20/15 cal row

B: 50 double under + max reps T2B

C: 400m run

D: 15 strict pullup

Wednesday

E2MOM (20 min)

C&J

First working set should be around 70% of 1RM

WOD: For time

60 cal row

30 G2OH @135/95

15 strict HSPU

Thursday

Every 90 sec (9 min)

Speed deadlift 3 @ 70%

bar rests between each rep

WOD: 3 rounds, on the 7 min

20/15 cal bike

100 ft. walking lunge w/farmer's hold @ 50/35

Friday

E3MOM (15 min)
DB Bench 1 rep [21X1] + 3-4 [10X1]

WOD: AMRAP 12 min 
4 strict pullup
8 pullup
12 ring dip
16 pushups

September 16 - 21

Monday

AMRAP 15 min 

12 KBS @ 70/53

6 strict pullup

6 Strict HSPU

5 min rest

4RFT

400m run

12 pullups

12 DB push press @ 55/35

Tuesday

20 min to find 3RM tempo front squat [42X1]

WOD: For Time

1000m row

50 thrusters @ 95/65

Wednesday

every 90 sec for 15 min

1 x slow pull snatch

WOD: 10 min AMRAP

10 DU + 1 power snatch @ 115/75

20 DU + 2 power snatch 

30 DU + 3 power snatch 

....

Thursday

DB bench press every 3 min for 15 min 

2 [21X1] + 4-6 [10X1]

WOD: 3RFT

20/15 cal AB

10 Deadlift @ 315/225

20 C2B

20/15 cal AB

Friday

E2MOM deadlift

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

2 @ 85%

WOD: For Time, Teams of 2

$$$ 800m run (together)

10 Rounds 

10 DB hang cluster

10 burpee

10 pullups

$$$ 800m run

September 9 - 14

Monday

Back squat E2MOM 16 min

5 @ 70 - 74%

5 @ 75 - 79%

3 @ 80 - 84%

2 @ 85 - 89%

2 @ 90 - 94%

1 @ 95+%

1 @ 95+%

1 @ 95+%

WOD: AMRAP 12 min

40 DU

20 WB 

10 T2B

Tuesday

Tempo DB Bench [31X1]

8 sets on the 1:30

WOD: For Time

15 strict HSPU

30 alt pistol squats

45 KBS @ 50/35

60 pushup

45 KBS

30 Pistol

15 HSPU

Wednesday

9/11 WOD

2001 m run

11 box jumps @ 30/24

11 thrusters @ 125/85

11 C2B pullup

11 Power Clean @ 175/115

11 HSPU

11 KBS @ 70/53

11 T2B

11 Deadlift @ 175/115

11 Push jerk @ 125/85

2001 m row

Thursday

Deadlift

20 min to build to heavy 3

WOD: 24 min AMRAP, teams of two, switching each round

25 double KB Deadlift

50' KB front rack walking lunge

100' double KB overhead carry

150' KB farmer's carry

Friday

3 rounds NFT

60 sec hang from bar(cumulative)

60 sec HS hold(cumulative)

then, 2 rounds NFT:

10 HS shoulder tap

20 mountain climber

5 scap pullup

WOD: 'Cindy' 20 min AMRAP

5 pullup

10 pushup

15 air squat