1. Wednesday September 28

    Strength: A. 5x2 clean pull 100% + 10lbs B. 4x2 high hang cleans + hang clean + 2 jerk dips + jerk 8-% WOD: 4 Rounds with a partner - 20 minute cap 8 Clusters (185/125) 16 Deficit HSPU 24 Weighted Front Rack lLunges (185/125) 200 M Partner Run * 1 pa…Read More

  2. Friday September 23

    Strength: A. 4x8 Deadlift 75% B. 10 Minutes doing depth jumps WOD: 12 Minute AMRAP With a Partner 60 Hand Release Push Ups 50 DU's 40 Box Jumps 30 KB Swings (55/35) 20 Burpees 10 Clean & Jerks (185/135) Accessory: A. 3x5 drop snatch AHAP- hold fo…Read More

  3. Monday September 26

    Strength: A. 3x5 Back Squat 75% + 15-20 lbs B. 5x2 1st Pull + Snatch 70% WOD: For Time 10 minute cap 21-18-15 OHS (135/95) Calorie Row Accessory: A. 4x3 muscle snatch + snatch balance B. 3x10 strict T2B +6 T2B C. 3x8 shoulder press AHAP…Read More

  4. Tuesday September 27

    Strength: A. 3x4 Pull Up + C2B + Bar MU B. Tabata handstand hold WOD: 8 Minute AMRAP 5 Deadlift (315/225) 7 Burpee Box Jumps 10 C2B Accessory: A. 3x15 weighted hip extension AHAP B. 4x1 seated legless rope climb C. 3x1 min side plank hold each side J…Read More