One Hundred

Friday, October 4 2019

WOD: 100 db push press @ 50/35 every time you set the db down complete 10 assault bike calories

Strength: 3 rep max Split Jerk or push jerk

Accessory: 3x15 DB Tate Presses

Recovery: 1x100 straight arm lat pull downs


Heavy Squats and Swings

Thursday, October 3 2019

WOD: NFT - 6 rounds 3(on each leg heavy) bulgarian split squats, 8 Russian swings(heavy), 6(on each leg weighted step ups)

Strength: 8x3 Conventional Deadlift @ 60% of 1RM Deadlift

Recovery: 50 face down hamstring curls w/ db between feet


12, 12, 24

Wednesday, October 2 2019

WOD: 4 round NFT: 12 KB Snatch 6L/6R, 12 Cheese Curd to shoulder, 24 unweighted lunge back steps

Gymnastics: 100 hollow rocks, 100 supermans, 3:00 min total time plank,

Accessory: 2x20 Cuban Presses

Recovery: 2x1:00 side planks


Row and Run

Tuesday, October 1 2019

WOD: 3 rounds for time - 500m row, .5 mile assault bike

Strength: Bench Press 8x8 @ 55% of RM Bench Press(wide grip only)

Accessory: Between bench reps complete L-Sit work on pbars

Recovery: 2x1:00 plank


1RM Deadlift

Monday, September 30 2019

WOD: 12 min AMRAP - 12 T2B, 10 burpee box jump, 6 db power clean 50/35

Strength : 1 rep max sumo deadlift or conventional deadlift(pick the lift that you haven’t done in the longest)

Accessory: If time allows after dl - 3x20 glute ham bridges, 3x25 banded good mornings

Recovery: 50 unweighted lunge steps


Run, 50 x 6, Run

Sunday, September 29 2019

WOD: Run 400m, 50 Squat thrusts, 50 mtn climbers(each leg),50 step ups on 20” box , 50 lunge steps(each leg), 50 MTN climbers, 50 squat thrusts, Run 400m

Strength : 4x6 bent over barbell rows

Recovery: coaches choice


Run, Lift, Pull

Saturday, September 28 2019

WOD: 5 rounds for time of: 400-m run 15 hang squat clean and jerks 9 weighted strict pull-ups ♀ two 35-lb. DBs for C&J, one for pull-ups ♂ two 50-lb. DBs for C&J, one for pull-ups

Recovery: Coaches Choice


As Many As Possible

Friday, September 27 2019

WOD: 10 minutes to accumulate as many supine bar rows and “Louie” push ups as possible.

Strength: 5 rep bench press use speciality bar

Accessory: 3x10 upright rows

Recovery: 1x50 banded tricep extensions


Step Up for Time

Thursday, September 26 2019

WOD: 100 weighted step ups 50/35 24/20 box for time

Strength: 5x5 backsquat @ 70% of 1RM back squat

Accessory: 3x8 Power swings

Recovery: 1x50 face down hamstring curls


Carry it Down

Wednesday, September 25 2019

WOD: 20 min -LOB Crossbody Carry, :30 Handstand hold, 500m ski, LOB Sandbag carry on back

Strength: 4 rounds - Length of GP Bear Crawl - 30 glute ham bridges, 30 banded good mornings

Recovery: 50 abmat sit ups