Monday- 10/12/20

Front Squat + Back Squat:
E2MOM X 5
3 Front Squats
6 Back Squats
*use 75% of front squat. OR The 3 FS are challenging.

Conditioning:
“Flinstones”
AMRAP 20:
50 Wallballs (20/14)
40 Single Arm Alternating DB Snatches (50/35)
30/25 Calorie Bike
20 Toes to Bar

*wallballs doable in sets of 10’s or more. Goal is to hit 10ft. DB snatch doable in 10’s. Bike goal 65/60rpm or higher. Mod V-ups for TTB.

HOME WOD:

“Flinstones”
AMRAP 20:
40 Air Squats
20 Alternating Dumbbell Snatches (50/35)
40 Sit-ups
20 Alternating Dumbbell Snatches (50/35)

Tuesday – 10/13/20

Conditioning:
“Power Outage”
3 x 5:00 on / 5:00 off:
100 DU Buy-In, followed by AMRAP:
Rd 1 – 12 Power Cleans (115/85), 4 Burpee BJO
Rd 2 – 8 Power Cleans (135/95), 4 Burpee BJO
Rd 3 – 4 Power Cleans (155/105), 4 Burpee BJO

*mod 75 plate hops for DU. Cleans doable in two sets or less, no singles. Boxes (24/20”)

HOME WOD:

“Power Outage”
3 x AMRAP 5:
Buy-In: 100 Double Unders
10 Double Dumbbell Hang Power Cleans (50’s/35’s)
10 Burpees

Rest 5 Minutes Between Rounds

Wednesday – 10/14/20

Conditioning:
“Nancy”
5 Rounds: (25min cap)
400m Run
15 Overhead Squats (95/65)

*run goal is 2:30 or less. Ohs are doable in 2 sets or less.

HOME WOD:

“Nancy”
5 Rounds For Time:
400 Meter Run
15 Double Dumbbell Front Squats (50’s/35’s)

Thursday – 10/15/20

CONDITIONING :
Teams of 2
“For whom the DB tolls”
AMRAP 25
200m DB farmers carry (50’s/35’s)
25 DB hang cleans
21 DB push press
7 Devils Press
*DB’s (50’s/35’s). One person works at a time. Partners can switch as desired.
 
HOME WOD:
“Handful”
AMRAP 20:
10 Strict Pull-ups
20 Hand Release Push-ups
30 AbMat Sit-ups

Friday – 10/16/20

Strength: (in class)

EMOM x5

5 back squats at 75%

Conditioning:
“Christine”
3 Rounds: (15min cap)
500m Row
12 Deadlifts (225/155)
21 Box Jumps (24″/20″)

*row pace goal sub 2:00/2:15. Deadlifts are doable in two sets or less, no singles.

HOME WOD:

“Christine”
3 Rounds For Time:
400 Meter Run
20 Double Dumbbell Deadlifts (50’s/35’s)
40 Jumping Lunges

Saturday – 10/17/20

**GYM WILL BE CLOSED 10/17**

Conditioning:
“Street Sweeper”
For Time:
21-18-15-12-9:
Front Squats (115/85)
200m Run
CTB Pull-Ups
200m Run

HOME WOD:

“Street Sweeper”
For Time:
21-18-15-12-9:
Single Dumbbell Thrusters (50/35)
Single Dumbbell Bent Over Rows (Each Side)

Dumbbell: 50/35