Mondy 10/21

STRENGTH:
Strict Press

WOD:
13 Minute AMRAP
10 Overhead Barbell Lunges (95/65)
20 Sit-ups
Run 250

Saturday 10/19

Partner WOD:
10 Minute AMRAP:
20 SDHP (95/65)
20 Goblet Squats (53/35)
200 Meter Run (Together)

REST 4 Minutes

10 Minute AMRAP:
20 OH Squats (95/65)
20 Med Ball Sit-ups (20/14) Together
200 Meter Run (Together)

Thursday 10/17

24 Minute EMOM:
Minute 1: 10 Push Press (95/65)
Minute 2: 7 Back Squats
Minute 3: 30 Second Max Calorie Row
Minute 4: 12 Floor Press (95/65)

Wednesday 10/16

STRENGTH:
Deadlift 10-8-6-4-2 (adding weight each set)

PARTNER WOD:
20 Minute AMRAP
100 m KB Carry (53/35) Each Partner Carries 1 way
50 KB Swings (53/35)
30 Deadlifts (135/95)

Split Reps evenly !!

Tuesday 10/15

STRENGTH:
Back Squats (5×5)

WOD:
AMRAP (4*4*3*3)
3 Squat Cleans (115/85)
9 Box Jumps (24/20)
3 HSPU

*Rest 1 minute

Monday 10/14

STRENGTH:
Bench Press (adding 1 rep each set ~ building up in weight each set)

Partner WOD:
22 minute AMRAP
12 Power Cleans (135/95)
24 Med Ball Sit-ups (20/14)
12 Pull-ups
24 Wall Balls (20/14)

*Partners must split reps evenly!!!

Saturday 10/12

Partner WOD:
**20 Minute Ascending Ladder:
Run 100 m (Together)
10 Hang Cleans (95/65)
10 Back Squats (95/65)

**Run increases by 100 m each round
Reps increase by 10 each round
Split reps evenly, one partner works while one partner rests
Run Together