Tuesday, October 1st

Oly:
Hang Snatch
2 x 2 @ 70% of Snatch 1RM
1 x 2 @ 75%
1 x 2 @ 80%
5 x 1 @80-90% - work on speed under the bar during these last 5 singles.

Metcon:
15 Power Snatches 95/65
800m Run
10 Power Snatches
400m Run
5 Power Snatches

After Party:
30 HSPUs
20 OHS 95/65
10 HSPUs

Monday, September 30th

Oly:
On the Minute for 4 Minutes
2 Clean & Jerks @ 80% of 1RM
- rest 1 minutes
AMRAP in 2 Minutes

Strength:
Deadlift 3 - PERFECTLY flat backs today.

Metcon:
3 Rounds
10 Deadlifts 275/175
20 Box Jumps
30 Wallballs

Saturday, September 28th

Oly:
Snatch
12 minutes to establish a 1RM

Clean & Jerk
12 minutes to establish a 1RM

Metcon:
400m Run
15 Shoulder to Overheads (135/95)
400m Run
50 Burpees
400m Run
15 Shoulder to Overheads
400m Run

Skill:
3 Rounds
Max HSPUs
Max Muscle-ups
10 KB Snatches L
10 KB SnatchesR
- for quality, not for time.

Friday, September 27th

Oly:
Snatch + Snatch Balance
1+1 up to 65% of 1RM Snatch. Work exclusively on speed under the bar. Get low FAST!

Strength:
Overhead Squat 3

Metcon:
In 12 Minutes
800m Run
- then ARMAP
5 Overhead Squats 115/75
10 Toes to Bar
20 Double Unders

Thursday, September 26th

Strength:
Bench Press 5

Metcon:
"Jackie"
1000m Row
50 Thrusters 45/35
30 Pull-ups

Extra Credit:
3 Rounds
2 Rope Climbs
10 Lateral Box Jumps
50 Double Unders
- rest 2 minutes

Wednesday, September 25th

Oly:
Snatch
2 x 2 @ 65%
2 x 2 @ 70%
2 x 2 @ 75%
2 x 2 @ 80%
2 x 2 @ 85%
2 x 2 @ 90%

Strength:
Front Squat 3

Metcon:
3 Rounds
400m Run
21 KB Swings
12 Front Squats (135/95)

Tuesday, September 24th

Strength:
Power Clean + Push Press 1+2

Metcon:
21 - 15 - 9
Power Cleans & Push Presses (115/75)
Pull-ups

Extra Credit:
3 Rounds
15 Burpees
7 Power Snatches (95/65)
200m Row
- rest 3 minutes between rounds

Monday, September 23rd

Oly:
Hang Clean + Front Squat + Jerk 1

Strength:
Back Squat 1

Metcon:
Venom 1/2
15 - 10 - 5
Thrusters 95 / 65
Burpees
Wallballs

Saturday, September 21st

Oly:
On the Minute for 12 Minutes
Odd minutes: Power Clean 3
Even minutes: Split Jerk 3

Metcon:
15 Deadlifts 225/135
800m Run
15 Deadlifts

Test:
AMRAP in 3
"Squat" Snatches 95/65

Friday, September 20th

"Fight Gone Bad" - ish

3 Rounds
1 min Wall-balls (20/14)
1 min KB Swings (53/35)
1 min Box Jumps
1 min Push Presses (75/55)
1 min Row (Calories)
1 min Rest

That's it for today. Give this WOD 100%.

Thursday, September 19th

Skill Work:
3 x Max Strict HSPU + Max Kipping HSPU
3 x Max Strict Pull-ups
3 x 10 x Pistols

Oly:
Every 30 seconds for 7 Minutes
Snatch 1

Metcon:
AMRAP in 8
2 Power Snatches
2 Burpee Box Jumps
4 Power Snatches
4 Burpee Box Jumps
6,6 8,8 etc

Wednesday, September 18th

Oly:
Power Clean
Mex weight 3 x touch-and-go

Strength:
Back Squat 3

Metcon:
3 Rounds
10 Toes to Bar
15 Front Squats 95/65
400m Run

Tuesday, September 17th

Skill Work:
Handstand Walks & Rope Climbs


Strength:
Press 3

Metcon(s):
5 Rounds
5 Shoulder to Overheads (Use Press 3RM weight)
10 Burpees

- Rest 5 Minutes

5 Rounds
7 CTB Pull-ups
14 KB Swings

Monday, September 16th

Oly:
Hang Clean 2

Strength:
Overhead Squat 3

Metcon:
"Air Force WOD"
20 Thrusters 95/65
20 SDHPs
20 Push Jerks
20 Overhead Squats
20 Front Squats
- 4 burpees on the minute, every minute.

Saturday, September 14th

Clean + Clean & Jerk

Back Squat 5

AMRAP 5:
10 Box Jumps 24/20
10 Evil Wheels
10 Overhead Squats 95.65



- Rest 5 min

AMRAP 5:
10 Toes 2 Bar
10 Ring Dips
10 KB Swings 55/35

Friday, September 13th

Oly:
On the Minute 7
Snatch 2 @ 80-90% of 1RM

Strength/Oly:
Clean + Push Press + Push Jerk + Split Jerk 1

Metcon:
10 rounds for time of:
1 Power Clean & Jerk
5 Pull-ups
10 Push-ups
15 Air Squats
(2 scores, time and weight used)

Thursday, September 12th

Skill:
3 Rounds
Max Muscle-ups
Max HSPUs
Max CTB Pull-ups

Strength:
Hex Bar Deadlift 3

Metcon:
500m Row
- then
10,9,8,7,6,5,4,3,2,1
KB Swings
Goblet Squats
Burpees
- then
500m Row

Wednesday, September 11th

2001m Row or 2001m Run (1.25 miles)
11 Box Jumps
11 Thrusters
11 Burpee Chest to Bar Pull-ups
11 Power Cleans
11 HSPUs
11 KB Swings
11 Toes to Bar
11 Deadlifts
11 Push Jerks
2001m Row  or 2001m Run (1.25 miles)

*If you began the WOD with a Row, finish with a Run and vice versa.

Tuesday, September 10th

Skill:
3 Rounds
10 HSPUs
10 Pistols
10 GHD Sit-ups

Strength:
Front Squat 5

Metcon:
3 Rounds
30 Wallballs 20/14
15 Pull-ups

Pain Tolerance:
3 x 1min Airdyne Sprint
- 2 min recovery

Monday, September 9th

Oly:
Hang Snatch + Snatch 1

Power Clean & Jerk 1

"Grace"
30 Clean & Jerks

Saturday, September 7th

Power Clean & Jerk + Jerk

5 Rounds
5 Cleans (As heavy as you can go unbroken)
10 Lateral Burpee Box Jumps
200m Row
- rest 120 seconds between rounds

21 Thrusters 95/65
3 Rope Climbs (legless if you can)
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb

Friday, September 6th

On the Minute for 10 Minutes
1 Power Clean + 1 Front Squat + 1 Clean

On the Minute for 10 Minutes
1 Power Snatch + 1 OHS + 1 Snatch

5 Rounds
7 Power Snatches 115/75
14 KB Swings
21 Double Unders

Thursday, September 5th

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Wednesday, September 4th

Oly:
12 minutes of
1x Hang Clean & Push Jerk.

Do not chase a 1RM here. Work on speed under the bar and perfect technique. There should be NO missed reps today.

Strength:
Push Press 5

Metcon:
3 Rounds
10 Toes to Bar
15 Push Presses 95/65
400m Run

Tuesday, September 3rd

Skill:
3 Rounds
10 HSPUs
1 Legless Rope Climb
10 Pistols

Strength:
Back Squat 6

Metcon:
“2 Car Garage”
3 Rounds
15 Pull-ups
15 Front Squats (135/95)
15 Burpees

Extra Credit:
3 Rounds
1 min Row
1 min Rest
1 min AirDyne
1 min Rest