Month: October 2015

6:00am, 7:00am, 5:00pm, 6:00pm, 7:45pm team training strength: deadlift 3-3-3-3 WOD: Death by step ups and burpees 0-:59- 1 left leg step up, 1 right leg step up, 1

6:00am, 6:00pm, 7:00pm private buy in: handstand walk/hold/push ups practice for 8:00 WOD: 100 barbell squats 100 ball slams 100 hollow rocks 100 jumping jacks 100 ring dips *may

6:00am, 6:00pm, 7:00pm team training, 8:05pm private Strength: push jerk 3-3-3-3 WOD 1: 5:00 AMRAP of 4 pullups 6 pistols 8 candlesticks WOD 2: 5:00 AMRAP of 4 Romanian

6:00am, 5:15pm private, 6:00pm, 7:00 private WOD: 100 double unders 80 hand release push ups 60 wall ball shots 40 reverse crunch 20 burpees 40 stationary lunges 60 kettle

6:00am, 6:00pm, 7:00pm strength: squat clean 3-3-3-3 WOD: 3 power snatch (85/55) 6 snatch grip deadlift 9 box jumps 5 rounds *emotm: 3 candlesticks

8:30am strength: bench press 5-5-5-5 WOD: 6 pullups 9 kettlebell swings 12 hollow rocks 6 rounds

8:00am partner sit-ups (75) partner burpees (100) partner 15:30 segment with alternating back squat/front squat

6:00am, 7:00am, 5:00pm, 6:00pm strength: deadlift 5-5-5-5 WOD: 12-10-8-6-4-2 of Plate hop burpees Overhead backwards lunge with plate plated situps *130m run after each round

6:00am, 6:00pm Buy in: 50 barbell squats any style WOD: 20 hang power snatch 20 knees to elbows 400m run 15 hang power snatch 15 knees to elbows 400m

6:00am, 6:00pm, 7:00 team training, 8:00 private strength: push jerk 5-5-5-5 WOD 1: 150m row sprint 5 over the bar sprawls 5:00 AMRAP WOD 2: 10 dumbbell thrusters 10