Workouts

10 rounds for time of:
10 back squats 61/43 kg.
100-m sprint
Rest 30 seconds

Cut-off: 20 min.
22 Oct WOD
5 3-minute rounds of:
20 push presses 61/43 kg.
Max-rep weighted pull-ups

Rest 2 minutes between rounds.

Each round, decrease weight on the pull-up.

Rx'd weights:
Men: 20-16-12-10-5 kg.
Women: 12-10-8-5-2,5 kg.
21 Oct WOD
EMOMx20:
1-10: Clean Pull + Power Clean
11-20: Clean & Jerk
21 Oct Oly
Deficit deadlift
5-5-5-5-5
20 Oct WOD
EMOMx20:
1-10: Snatch Pull + Power Snatch
11-20: Snatch + OHS
20 Oct Oly
In a 20 minute window:
13m Farmer Carry AHAP

5 Rounds, each for time:
200m Run
5 Sandbag Ground to Overhead 60/40 kg.

Rest 2 minutes in between rounds
19 Oct WOD
Lift:
Shoulder Press
5-5-5-5-5*
* 10 Strict Ring Rows after each set

Pump:
"Gun Show"
3 sets of 30 sec. work and 30 sec. rest:
Banded Biceps Curls
Banded Triceps Press Downs

Hanging Flutter Kicks
3x max reps
19 Oct Arnold Hour
With a buddy
4 rounds each for time of:
25-cal. Row
25 burpees

Cut-off: 30 min.
18 Oct WOD
For time:
5 ring handstand push-ups
5 squat cleans, 84/57 kg.
10 strict handstand push-ups
10 squat cleans, 70/47,5 kg.
20 handstand push-ups
20 squat cleans, 61/43 kg.
40 ring dips
40 squat cleans, 43/30 kg.

Cut-off: 18 min.
17 Oct WOD
Split jerk
1-1-1-1-1-1-1
16 Oct WOD
Every minute on the minute for 40 minutes:
1. Row/Bike/Ski
2. Bottom of Squat Hold
3. Row/Bike/Ski
4. Handstand Hold
5. Row/Bike/Ski
15 Oct WOD
For time:
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascent

Cut-off: 13 min.
14 Oct WOD
E2M for 30 min:
1-10: High Hang Snatch
11-20: Hang Snatch
21-30: Snatch
14 Oct Oly
Every minute on the minute for 30 minutes:
1-10: 1 Snatch
11-20: 1 Clean
21-30: 1 Deadlift
13 Oct WOD
E2M for 30 min:
1-10: High Hang Clean + Push Press
11-20: Hang Clean + Push Jerk
21-30: Clean & Jerk
13 Oct Oly
3 rounds for time of:
800-m run
50 box jumps 24/20"

Cut-off: 20 min.
12 Oct WOD
Lift:
Back Squat
5-5-5-5-5*
* 8 Barbell Bent over Rows after each set (supinated grip)

Pump:
3 rounds for reps:
30 sec. DB Hammer Curls
30 sec. Weighted Sit-Ups (use a MedBall)
30 sec. Partial Push Ups (no full extension of elbows and not touching floor)
30 sec. Rest
12 Oct Arnold Hour
In a 20 minute window:
13m Yoke Walk AHAP

AMRAP 5 min:
10 Burpees
5 Sandbag over the Shoulder 60/40 kg.

Rest 5 minutes and REPEAT!
11 Oct WOD
Nate
Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings 32/24 kg
10 Oct WOD
Snatch
2-2-2-2-2-2
09 Oct WOD
3 rounds for time of:
25 dumbbell push jerks 22,5/15 kg.
50 double-unders
25 weighted step-ups 24/20"
50 double-unders

Cut off: 18 min.
08 Oct WOD
AMRAP 40 minutes:
P1: Row/Bike/Ski for meters
P2: 800m Run (timer)
10 Sandbag Squats (UB)
07 Oct WOD
EMOMx30:
1-10: Muscle Clean
11-20: Power Clean
21-30: Clean
07 Oct Oly
Saved by the Barbell
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots 20/14 lb
1 minute of deadlifts 52,5/35 kg
1 minute of med-ball sit-ups
1 minute of hang power cleans 52,5/35 kg
Rest 1 minute
06 Oct WOD
EMOMx30:
1-10: Muscle Snatch
11-20: Power Snatch
21-30: Snatch
06 Oct Oly
Back squat
5-5-5-5-5
05 Oct WOD
Lift:
Bench Press
5-5-5-5-5*
* 3-5 strict pull ups after each set

Pump:
100 Banded Biceps Curls
100 Banded Triceps Extensions
100 Flutter Kicks
05 Oct Arnold Hour
The Albert
For time:
31 Push Press 75/55 kg.
31 Push ups
31 Sit ups
31 KB Swings
31 KTE
* 3 Burpees after each exercise
04 Oct WOD
Complete as many rounds as possible in 10 minutes of:
15 toes-to-bars
50-ft. handstand walk
03 Oct WOD
2 rounds for time of:
50 GHD sit-ups
60 hip extensions
70 single-leg squats

Cut off: 20 min.
02 Oct WOD
For time:
20 clean and jerks 100/70 kg

Cut off: 10 min.
01 Oct WOD

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