Monday 10/3

Bring A Buddy Day

“Strength”

Bench Press
E2MOM x 5
5 Reps @ 70-75% of 3RM

“Conditioning”

Partner WOD
Trade Reps As Needed
3 Rounds For Time:
100 Walking Lunges
4 120Ft. Farmer Carry (70s/53s)
100 Double Unders

Scaled
3 Rounds For Time:
80 Walking Lunges
4 120ft. Farmer Carry (35s/25s)
100 Single Unders

 

Tuesday 10/4

“Strength”

Clean and Jerk
4×4 @ 65% of 1RM

“Conditioning”

For Time:
30-20-10
Thrusters (95/65)
Hang Power Cleans (95/65)
*5 120ft. Shuttle Runs after each round

 

Wednesday 10/5

“Conditioning”

Partner
5 Rounds For Time:
10 Synchro Burpee Box Jump Over
10 Muscle-Ups*
20 HSPU*
20 Synchronized Row Calories
Rest 1:00

*Trade Reps As Needed
40:00 Cap

For the row, match each others stroke pace.
Practice as a class in the Primer.

 

Thursday 10/6

“Strength”

Back Squat
E2MOM x 5
5 Reps @ 70-75% of 3RM

“Conditioning”

15:00 EMOM
Min 1: 15 Wall Balls (20/14)
Min 2: 15/12 Cal Bike
Min 3: 15 V-Ups

 

Friday 10/7

“Strength”

Snatch Grip Deadlift
E2MOMx5
5 Reps @ 70-75% of 3RM

“Conditioning”

9min AMRAP
3 Hang Power Snatch (75/55)
3 Overhead Squats (75/55)
3 Pull-Ups
9min AMRAP
6 Hang Power Snatch (75/55)
6 Overhead Squats (75/55)
6 Pull-Ups
…. continue adding 3 reps each round

 

Saturday 10/8

“Conditioning”

Run 1 Mile:
Then 2 Rounds For Time
20 SA Alternating Dumbbell Clean (50/35)
20 Alternating Box Step-Ups (24/20″)
20/20 SA Dumbbell Push-Press (50/35)
20 Box Jumps (24/20″)
20/20 SA Dumbbell Bent Over Row (50/35)

*The single arm movements could even be broken into 4 sets of 5 reps each round.
Do not think about needing a weight to unbroken on these.

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