WOD: Bench, HSPUs, Cleans, Row
Monday Workout Of the Day LIFT Bench PressFind 1RM WOD 60/45 Calorie Row3 Rounds15 Handstand Pushups15 Power Cleans (135/95)
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October 2018
WOD: PSs, BFBs, T2Bs, SDHPs, DUs
Sunday Workout Of the Day WOD 1 12min AMRAP 1+ Power Snatch (80/55)1+ Bar-Facing Burpees WOD 2 10 Rounds5 Toes to Bar10 Sumo-Deadlift High Pull (80/55)15 Double Unders 12min time cap
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WOD: BMUs, DLs, HRPUs, WBs
Saturday Workout Of the Day SKILL Bar Muscle-UpsE2MOM x 5, 30sec PracticeL1 – Rolling Hips to BarL2 – KippingL3 – Kipping Hips to BarL4 – Jumping Bar Muscle-UpsL5 – Banded Bar Muscle-UpsL6 – Max Unassisted Bar Muscle-Ups WOD 24-18-12-6Deadlifts (185/135)Hand Release PushupsWall Balls (20/14)
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WOD: Snatch, Pullups, GSUs
Friday Workout Of the Day LIFT Snatch Find 1RM WOD 5 Rounds 2-4-6-8-10 Strict Pullups 10 Goblet Step-ups (53/35) (24/20)
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WOD: Back Squats, Row, Thrusters, Hang Power Cleans
Thursday Workout Of the Day LIFT Back Squat 5-5-3-3-1-1 WOD 1000m Row 50 Thrusters (45/35) 25 Hang Power Cleans (155/105)
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WOD: C&J, K2Es, KB Snatches, Burpees
Wednesday Workout Of the Day LIFT Clean & Jerk3×3 @ 75-85%3×2 @ 85-90% WOD 6 Rounds10 Knees To Elbows10 KB Snatches (53/35)10 Burpees
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WOD: Deadlift, BJOs, HSPUs, Tires
Tuesday Workout Of the Day LIFT DeadliftFind 1RM WOD 8min AMRAP1+ Box Jump-Overs (24/20)1+ Handstand Pushups BUY OUT 5 Tire Flips
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WOD: OHSs, C2Bs, FSs, DUs
Monday Workout Of the Day LIFT Overhead Squat4×5 @ 75-80% WOD 20-15-10-5Chest To Bar PullupsFront Squats (115/80)* *50 Double Unders after each set of FSs
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WOD: Row, Burpees, C&J
Sunday Workout Of the Day Partner WOD (split any way) 50/40 Calorie Row50 Burpees10 Clean & Jerks (185/135)50/40 Calorie Row50 Burpees20 Clean & Jerks (165/115)50/40 Calorie Row50 Burpees30 Clean & Jerks (135/95)
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WOD: Press, T2Bs, OHSs, BJs
Saturday Workout Of the Day LIFT Press2×5 @ 75-80%2×3 @ 85-90% WOD 1-2-3-4-5-6-7-8-9-10 Toes To Bar10-9-8-7-6-5-4-3-2-1 Overhead Squats (95/65)*E2MOM: 8 Box Jumps (24/20)
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