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.
