Monday – 10/19/20

Strength:

E2MOM x 5

3 back squats @85% or AHAP

Conditioning:
“Tidying Up”
AMRAP 15:
15 Power Cleans 95/65
30 Double-Unders
15 Wallballs 20/14
30 Double-Unders

*power cleans are light, doable in 2 sets or less. Mod 2x singles. WB doable in 2 sets or less.

HOME WOD:

“Tidying Up”
AMRAP 15:
15 Double Dumbbell Power Cleans (50’s/35’s)
30 Double Unders
15 Single Dumbbell Goblet Thrusters (50/35)
30 Double Unders

Tuesday – 10/20/20

Conditioning:
“Push Pop”
4 Rounds: (24min cap)
30/25 cal bike
8 Ring Muscle-Ups
30/25 cal bike
8 Jerks (185/135)

*bike rpm goal 60/55 or higher. Mod burpee pull-ups for ring MU. Jerks are heavy but doable in 2 sets or less. Have athletes doing ring MU use squares under the rings.

HOME WOD:

“Push Pop”
5 Rounds:
15 Weighted Sit-ups (50/35)
15 Double Dumbbell Push Press (50’s/35’s)

Wednesday – 10/21/20

Conditioning: 
“Again and Again” 
On the 10:00 x 3 Rounds:
400m Run
30/24 Calorie Row
200m Single DB Run 50/35
20 Double Dumbbell Squats 50’s/35’s

*goal is to have 2min of rest or more. DB squats are doable in 2 sets or less.

HOME WOD:

“Again and Again” 
On the 10:00 x 3 Rounds:
400 Meter Run
30 Double Dumbbell Squats (50’s/35’s)
200 Meter Double Dumbbell Farmers Carry (50’s/35’s)

Thursday – 10/22/20

Conditioning:
Teams of 2
“Long Division”
25min AMRAP
15 burpee box jump overs (24/20”)
30 synchro sit-ups
15 ring dips
30 slamballs (50/30)
*one works, one rests. Partition reps as desired. Mod banded dips or bench dips. Slamballs doable in 5’s or more.
Friday – 10/23/20

Strength: 

E3MOM

8 back squats @70%

Conditioning:
“Helen”
3 Rounds: (15min cap)
400m Run
21 KBS 55/35
12 Pull-Ups

*KB swings and pull-ups are doable in 2 sets or less.

HOME WOD:

“Helen- ISH”
3 Rounds For Time:
400 Meter Run
30 Single Arm Russian Dumbbell Swings (50/35)
12 Strict Pull-ups

Saturday – 10/24/20

Conditioning:
“Another One”
On the 3:00 x 7 Rounds:
15 Goblet Squats 70/53
12 Power Snatches 75/55
9/7 Calorie Row

kg: Kettlebell – 32/24

HOME WOD:

“Another One”
On the 3:00 x 7 Rounds:
15 Dumbbell Goblet Squats (50/35)
12 Alternating Dumbbell Snatches (50/35)
9 Lateral Burpees Over Dumbbell