Wednesday 10/16

Warmup Row 300m 3 Rounds 10 Leg swings(left and right) 10 Power Cleans #45/35 10 Front Squats #45/35 Strength Squat Cleans 5/4/3/2/1 55/65/75/85/95% Conditioning 400m run 12 Squat Cleans #135/95 400m run 10 Squat Cleans #185/125 400m run 8 Squat Cleans #225/155 400m...

Tuesday 10/15

Warmup •Front Rack Stretch • Wrist • Spiderman Lunge 3 Rounds 10 Good Morning #45/35 10 Elbow Rotations 10 Thrusters #45/35 Conditioning 9 Thrusters #95/65 9 Pullups 100 Dubs 15 Thrusters #95/65 15 Pullups 80 Dubs 21 Thrusters #95/65 21 Pullups 60...

Monday 10/14

Warm-up • 20 Cal Bike 2 rounds: • 10 Jumping Jacks • 10 Mountain Climbers • Pigeon Pose • Squat Hold • Pike • Wrist Strength Front Squat • 5 reps at 60% of 1RM • 5 reps at 65% of 1RM • 5 reps at 70% of 1RM • 5 reps at 70% of 1RM Back Squat • 10 reps at 60% of 1RM • 10...

Friday 10/11

Warmup 1 min Slow Bike 1 Min AMREP Bike Cals 10 Arm Circle CW 10 Arm Circle CCW 10 Arm Hugs 3 Rounds 10 Leg Swinga 5 Kick UPs 10 OHS Conditioning CF Open 20.1 8 G2OH(95/65) 10 Bar Facing Burpees 15 min...

Thursday 10/10

Warmup RomWod Conditioning Partner Wod Alternating Rounds 18 min AMRAP 5 Thrusters(95/65) 5 C2B/Pullups/Ring Rows 5 Burpees

Wednesday 10/9

Warm-up 2 rounds: • Puppy Dog • Twisted Cross • Spiderman Lunge • Supine Twist 2 rounds: • 10 Around the World • 10 Leg Swings • 10 PVC Overhead Squats Strength Snatch • 3 reps at 70% of 1RM • 3 reps at 80% of 1RM • 2 reps at 85% of 1RM • 1 rep at 90% of 1RM Snatch...