October 30, 2020

WOD:
Swod

15 min to find a strict press 1RM

(If time allows they can take 3 shots at a push press and get 2 numbers )

Conditioning

18 min cap

50-40-30-20-10

Goblet squats 75/55#

kB swings 55/35#

1 rope after each round

October 29, 2020

WOD:

Conditioning 
7 power clean 135/95
7 bench presses 135/95
7 burpee over bar (lateral) 
21/15 cal bike 
5 rds

October 28, 2020

WOD:
Swod

15-20 min to go for a heavy Deadlift 1rm

Conditioning

15 min amrap (AFAP)

10-20-30-40 ..... wall balls 20/14#

30 dubs

10 TTb

(the wall balls will increase by 10 reps and the other two remain the same)

October 27, 2020

WOD:
Conditioning 

E7MOMx5 rds 
*400 run

*400 row 

 400 ski

.6 mile bike

100 dubs

15 burpees 

* 3 snatches

 Increase weights 

start around 40-50% 

Perform 1 rd of each combination 

October 26, 2020

WOD:
Back squat 

15-20 min build to a 1RM

Conditioning 
20 thrusters 95/
65#
5 burpees 
20 SDHP
5 burpees 
20 OHS 
5 burpees 
20 STOH 
5 burpees 
20 front squats 
5 burpees

October 23, 2020

WOD:
Swod

Bench press 5x5 
Superset with 20 Russian twists 

Conditioning 
15 min amrap 
5 devil presses 35/20#
5 pull ups 
10 wall balls 20/14#

 

October 22, 2020

WOD:
Conditioning 

1k row
100 dubs
1k ski
1 mile bike 

500 row 
50 dubs 
500 ski
.5 mile bike 

250 row 
25 dubs
250 ski
.2 miles bike

 

October 21, 2020

WOD:
Swod 

Deadlift
3@60,70,80,85 
2@90 

Conditioning 
18 min amrap 
6-8-10-12 
Cal bike 
TTB
Front rack lunges 95/65
(Keep adding 2 reps every round)

October 20, 2020

WOD:
Conditioning 

0:00-9:00
9 min amrap 
6 power cleans 135/95
12 pull ups 

9:00-10:00 rest 

10:00-16:00
800 mts run 

17:00-30:00
21-15-9
Jerks 135/95
Burpees over bar 
HSPU

 

October 19, 2020

WOD:
Swod 

Back squats 
3@60,70,80,85 
2@90 

Conditioning 
Every 2:30 min 
10 cal bike 
15 kB swings 70/55
10 burpees
5 rounds 

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