September 18, 2020

WOD:
Conditioning 

6-8 bench press AHAP
6-8 strict pull ups 
15/12 cal row/ski/bike 
9 rds 
Get 3 rds on each machine 
1:30 rest between rounds

September 17, 2020

WOD:

Conditioning 
10 wall balls 20/14 
snatch 10-8-6-4-2 
(Always same amount of wall balls decrease the snatches reps after each round and increase the weight) 
75/55
95/65
115/75
135/85
155/95

September 16, 2020

WOD:
Weightlifting Conditioning 

Buy in  500 mts row / 400 mts run 
Into 2 rds of 
12 deadlift 
9 hang cleans 
6 TTB 

4 rds rest 1:30-2:00 between rds 

Rds 1-3 row as buy in 
Rds 2-4 run as buy in 

Increase weights every round 
135/95
145/100
155/105
165/110

 

September 15, 2020

WOD:

Conditioning 
5 min amrap 
100 dubs 
20 burpees 

5 min amrap 
5 STOH 135/95 
10 pull ups 

5 min amrap 
100 dubs 
20 burpees 

5 min amrap 
5 STOH 155/105
8 C2B pull ups 

5 min amrap 
100 dubs
20 burpees 

5 min amrap 
5 STOH 185/115
3 Bar MU 

 

September 14, 2020

WOD:
Swod

Front squats

5@65,75

 then max UB @85

Conditioning

15 min amrap

14-13-12 .... 4-3-2-1

get as far as possible Cal row/bike/ski

OHS 95/65#

Wall balls 20/14#

September 11, 2020

9/11 Memorial WOD

100 deadlifts 135/95
100 cleans 95/65
100 snatches 75/65 
43 burpees

*Individual/Teams of 2

September 10, 2020

WOD:

Swod 
10-12 bench presses 
10-12 bent over row 
3-4 rds 

Conditioning 
15/12 cal row 
30 dubs 
20 sit ups 
4 rds 

September 9, 2020

WOD:
Swod

12-15 min to work on a power snatch triple (advance athletes TNG)

Conditioning

18 min CAP

40 cal bike

30 TTB

20 wall balls 20/14

10 deadlift 225/155

5 MU

10 deadlift

20 wall balls

30 TTB

40 cal bike

September 8, 2020

WOD:
Swod

Front squats 5x5 increase weight if possible

Conditioning:
The Chief 

Five rounds of 3-minute AMRAP

3 power cleans (135/95lb),

6 push-ups,

9 air squats (1 minute rest after each round)

September 8, 2020

WOD:
Swod:

2-15 min to work on split jerk

(Doubles or triples no singles)

Conditioning

18 min amrap

6 push presses 115/75

7 burpee pull ups

10 kB swings 55/35

200 mts run

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