Thursday 10/10

Performance and Fitness Wod 

Amrap 15

30 burpee

Run 200m

30 v-ups

Run 200m

30 hand release push up

Run 200m

Cash out

TABATA plank hold

Wednesday 10/9

Performance and Fitness Wod 

Emom x 5

5 tng squat clean

Rest 3 min

Emom x 5

3 tng squat clean

Rest 3 min

Emom x 5

2 tng squat clean

Rest 3 min

Emom x 5

1 squat clean

Tuesday 10/8

Performance and Fitness Wod 

Amrap 12

200 double unders

100 wall balls 20/14

Max burpee box jump overs 24/20

Monday 10/7

Strength

5 sets

3 tng power clean + jerk

WOD

“Grace”

For Time

30 clean & jerks 135/95

Friday 10/4

Performance WOD

5 rounds

Amrap 3 min of:

3 deadlifts 275/185

6 ring dips

9 box jumps 24/20

Rest 1 min between rounds

For each round, restart the Amrap

Fitness WOD

5 rounds

Amrap 3 min of:

3 deadlift (pick load)

6 push ups

9 box jumps 24/20

Thursday 10/3

Midline Warm Up

5 tabata rounds of 

Right side plank

Left side plank 

Plank hold 

Partner WOD

Amrap 15

500m row

60’ dumbbell front rack walking lunge 

Partner 1 starts on the row while partner 2 starts on the lunges.  When each is completed they will switch.

Wednesday 10/2