191010

Training Plan WOD for Thursday, October 10th, 2019: WOD With Class: 3 Rounds (for quality): 500m Row 15 Double KB Deadlift 53/35-lb 500m Ski, or 1k Bike 15 Double KB Front Squat 53/35-lb Midline: “Durante Core Challenge” 4 Rounds: 8 V-Up 8 Tuck-Up 8 Hollow Rock 8 Sec. Hollow Hold

191009

Training Plan WOD for Wednesday, October 9th, 2019: WOD With Class: 9 Min AMRAP: 3-6-9-12-15… Bar Muscle-Ups 30-60-90-120-150… Dubz Bench Press: (Week 4) 5 x 3 @ 80% 1RM, or 5-10 lb. Heavier Than Last Week Gymnastics Conditioning: 5 x 1 Minute Handstand Hold* *Chest Facing, aka “body Line drill”

191008

Training Plan WOD for Monday, October 7th, 2019: WOD With Class: 3 Rounds (12 Min Cap): 400m Run 15 Hang Power Snatch 95/65-lb Pause Back Squat: (Week 4) 5 x 3 @ 70% 1RM or, 5-10 lb. Heavier Than Last Week *3-sec. pause in the bottom Aerobic Capacity: 1000m Row Moderate 250m Easy 1 min rest — 500m Row Moderate/Fast …

191007

Training Plan WOD for Monday, October 7th, 2019: WOD With Class: 3 Rounds Each, alt*: 4 Min AMRAP: Cal Row/Bike/Ski 4 Min AMRAP: 8 C2B 12 Burpee to Plate 16 Plate Clean & Jerk 45/35-lb *Rest 1 Min Between AMRAPS. Record each set of calories & reps completed. Snatch Complex: E2MOM x 8 Rounds: 1 Full Snatch + 2 Hang …

191004

Training Plan WOD for Friday, October 4th, 2019: WOD With Class: 24 Min AMRAP*: 3 Squat Snatch** 12 T2B *Start With & Every 3 Minutes: Run 200m Gymnastics Conditioning: 15-12-9-6-3*: Strict HSPU *12 GHD Sit-Up Between Sets Midline Stability: 4 Rounds: 20 Hollow Rocks 10 Side-Plank Reach Through 20 Arch Rocks 10 Side-Plank Reach Through

191003

Training Plan WOD for Thursday, October 3rd, 2019: WOD With Class: 15 Min EMOM, (For Quality) alt: • Handstand Shoulder Touches • Double KB Front Rack Walk 53/35-lb • Rest 15 Min AMRAP (For Quality): 400m Run 20 DB Bulgarian Split Squat 53/35-lb Aerobic Capacity: 3 x 1000m Row, Rest 3 Min

191002

Training Plan WOD for Wednesday, October 2nd, 2019: WOD With Class: 7 Min AMRAP: 3-6-9-12-15… Cal Row/Bike/Ski Clean & Jerk 135/95-b Bench Press: (Week 3) 5 x 3 @ 80% 1RM, or 5-10 lb. Heavier Than Last Week Gymnastics Conditioning: 50 Ring Dips* *Every Break Perform 9/7 Cal Bike

191001

Training Plan WOD for Tuesday, October 1st, 2019: WOD With Class: 16 Min EMOM, alt: • Dubz • Back Squat @ 55% 1RM • GHD, or V-Up • Rest Pause Back Squat: (Week 3) 5 x 3 @ 70% 1RM or, 5-10 lb. Heavier Than Last Week *3-sec. pause in the bottom

190930

Training Plan WOD for Monday, September 30th, 2019: WOD With Class: 5 x 3 Min AMRAP*: 10 Burpee Box Jump Over 24/20″ 15 DB S2OH 50/35-lb Max Cal Row/Bike/Ski with Remaining Time *1 Min Rest Between Rounds Gymnastics Conditioning: 10 Min EMOM: Strict Muscle-Up Power Snatch EMOM: 3 x 4 @ 65% 3 x 3 @ 70% 3 x 2 …

190927

Training Plan WOD for Friday, September 27th, 2019: WOD With Class: 1 Mile Run 30 WallBall 30 Deadlift 135/95-lb 30 Hang Power Clean 30 S2OH 30 Toes-2-Bar 30 Clean & Jerk 1 Mile Run Squat Clean Thruster: 5 x 2, Build Each Set (Starting around 55% Max Clean). Conditioning: 7 Min AMRAP*: 1 Pegboard Ascent 7 Squat Snatch 95/65-lb