10/1/2019

Strength

15 minutes to find 1RM Back Squat

Conditioning

3 rounds

400m run

25 Wall Balls 20/14

25 Box Jump Overs 24/20

Cap: 14

9/30/2019

Strength

15 min to find 20RM Deadlift

Conditioning

8 min AMRAP

2 Power Clean 135/95

2 Chest to bar pull up

4-4, 6-6, 8-8..

9/27/2019

Teams of 2

2,000m row (switch every 500)

15 Rope Climbs

2:00 Wall Sit ( 2:00 each partner, at same time)

10 Rope Climbs

1:00 Wall sit (1:00 each parter, at same time)

1,000m row (switch every 250)

Cap: 25

9/26/2019

Strength

15 minutes to find 10RM Push Jerk

Conditioning

21-15-9

HSPU

15-30-45

Alt DB Snatch 50/35

Cap: 12

9/25/2019

Fight Club

3 Rounds, For Reps:

1:00 Thrusters (95/65#)

1:00 Power Cleans (95/65#)

1:00 Box Jump-Overs (24/20″)

1:00 Pull-ups

1:00 Assault Bike Cals

*Rest 1:00 Between Rounds

9/24/2019

Strength

4×1 Back Squat

@90-95%

-Same weight across-

Conditioning

5 rounds

200m Run

28-24-20-16-14

Wall Balls 20/14

Cap: 13

9/23/19

Strength

15 min to find 1RM Clean and Jerk

Conditioning

10 min AMRAP

10 Power clean 115/75

15 Toes to bar

35 Double Unders

9/20/19

Teams of 2

For time:

50 Double Unders each (75 singles)

50 Hang Power Cleans 135/95

50 Shoulder to Overhead 135/95

50 Double Unders each (75 singles)

40 HPC 155/105

40 STOH 155/105

50 Double Unders each (75 singles)

30 HPC 175/115

30 STOH 175/115

50 Double Unders each (75 singles)

Cap: 25

*partners can work @ same time on rope as long as they complete reps per person, barbell work is all 1 work 1 rest

9/19/2019

Strength

15 min to find 3RM Back Squat

Conditioning

4 rounds

1 minute calorie row

1 minute goblet squats 53/35

1 minute rest

9/18/2019

Wodapalooza 20.2

16 Minute AMRAP:
40 Alt DB Snatches (50, 35lb)
40 Pull-Ups
30 DB Burpees
30 C2B Pull-ups
20 Devil Presses
20 Bar Muscle-ups