Tuesday – 10/18/22

For Time:
50 Box Jumps (20/24)
50 KB Swings (62/44)
50 Double Unders
50 Wallballs (20/14 – 10/9)
50 Plate Ground to Overhead (45/25)
50 Cal Row
(Chipper – But can go in any order you want)

Monday – 10/17/22

A: Front Squats 3×3 @ 50%, 60%, 70%

B: Back Squat – 2 x 8-12 @65%

C: 24 Rounds of 30:30
With Empty Barbell work through complex:
Deadlift + Front Squat + Push Press + Good Morning + Push Press (start where you left off)

Saturday – 10/15/22

Representing at the Acalanes Health Fair

Partner WOD for time of:
2 Rounds of:
20 Power Cleans (95/35)
20 Push Presses
Into
3 Rounds of:
30 Wall balls (20/14)
30 KB Swings (53/35)
Into:
4 Rounds of
40 Double Unders
40 Cal Row
*** One partner works at a time, each partner does half the work.

Friday – 10/14/22

A: 5×5 Deadlifts @ 55%

B: 5 Rounds for time of:
100m Farmer Carries
20 (10/10) Front Rack Lunges (Double-arm front rack 30s/20s)
10 Burpees

Thursday – 10/13/22

WOD
A: Clean and Jerks 3.3.2.2.1.1.1

B: 8-min AMRAP of:
20 Double Unders
5 Power Cleans (135/95)
15 Double Unders
3 Power Jerks (135/95)
1 Cluster (135/95)

Endurance
A: 10 Min EMOM of:
3 Wall Balls
2 Push ups
1 Pull up

B:
100m Run – 100m Row – Rest 1 min
200m Run – 200m Row – Rest 1 min
300m Run – 300m Row – Rest 1 min
2 min Burpee AMRAP

Wednesday – 10/12/22

A: 8 Rounds of KB Complex:
5 KB Deadlifts
5 KB Swings
5 Right arm KB Clean and Press
5 Left arm KB Clean and Press
5 KB Good Mornings
30 Second Rest

B: “Annabelle” – 21, 15, 9 reps for time of:
Toes to Bar
DB Thrusters (50x/35s)

Tuesday – 10/11/22

A: 3×3 Front Squats @45%, 55%, 65%

B: 2x 10-14 reps of Back Squat @60%

C: Circuit of: 40-sec work, 20-sec rest – 3 Rounds
Air Squats
Butterfly Sit ups
Push-up to down dogs
Mountain Climbers

Monday – 10/10/22

Buy in: 1000m Row
5 rounds of:
10 Pull-ups
10 Box step-ups
10 Knees to Elbows
Buy out: 1000m Row

Saturday – 10/8/22

Partner WOD – for time:
30 Barbell Clusters (115/85)
60 Cal Row
30 Hang Power Cleans (115/85)
60 Cal Row
30 Push-presses (115/85)
(You can break up reps however you want, both partners need to do half the reps over-all)

Friday – 10/7/22

A: Snatches for weight: 3.3.3.2.2.1

B: 5 Rounds for time of:
250m Row
5 Overhead Squats (75/55)

Thursday – 10/6/22

WOD
A: 5×5 Deadlifts (all rounds at 50% of 1RM)

B: 5 Rounds for time of:
10 Suitcase Deadlifts
10 Plate overhead Lunges (45/25)

C: Tabata weighted planks

Endurance
A: 4 Rounds of: 50 feet Suicide Sprints
Rest 1 min
6 Rounds of: 50 feet Suicide Sprints
Rest 2 min
8 Rounds of: 50 feet Suicide Sprints

B: 12-min EMOM
5 Jumping Squats
3 Push-ups
2 Pull-ups

Wednesday – 10/5/22

A: 16-minute AMRAP of:
10 Cal Row
10 Box Jumps
10 Wall Balls
100m Farmer Carry
(Add 10 reps to Row/Box Jumps/Lunges each round)

B: 100 Double Unders for time

Tuesday – 10/4/22

3 Rounds for time:
20 Single Arm Devils Press (35/20)
10 Toes to Bar
20 Alternating DB Snatches (35/20)
10 Pull-ups (Intermediate Scale: Ring Rows/Beginner Scale: Jumping Pull-ups)
20 Goblet Reverse Lunges (35/20)
10 Chest to Bar Pull-ups (Intermediate Scale: Kipping Pull-ups/ Beginner Scale: Ring Rows)
20 Single Arm DB Thrusters (35/20)
1 min Rest
(All single-arm movements are 10 each side)

Monday – 10/3/22

A: 3×3 Front squat @ 40%,50%,60%

B: Back Squat 2x(12-16) good reps at 55%

C: 9-min AMRAP of:
3 Cal Bike
6 V-ups
9 Burpees
12 Double unders
100m Sprint

Saturday – 10/1/22

“16.4”
As many reps as possible in 13 mins of:
55 Deadlifts, 225/155 lbs
55 Wall Balls, 20/14 lbs, 10/9 ft
55 Row Calories
55 Handstand Push-ups
If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.

Friday – 9/30/22

A: 10 minute AMRAP of:
2 Fronts Squats (115/85)
2 Pull-ups
1 Rope Climb
4 Front Squats (115/85)
4 Pull-ups
1 Rope Climb
6 Front Squats (115/85)
6 Pull-ups
1 Rope Climb……Etc adding 2 reps to front squats and pull-ups every new round

B: Mobility
10minutes focused on hips and back
10 minutes focused on pecs and lats

Thursday – 9/29/22

WOD
With running clock
00:00 – 4:00 – Complete 400m Run + Max Jerks (185/125)
4:00 – 5:00 – Rest
5:00 – 11:00 – Complete 600m Run + Max Jerks (185/125)
11:00 – 13:00 – Rest
13:00 – 19:00 – 800m Run + Max Jerks (185/125)

Endurance
A: 20 Rounds of 20 seconds of work, 10 seconds of rest moving through like a circuit.
Push-ups
Air Squats
Bicycle Crunches
Renegade Rows
Single-unders
B: 8 Rounds of 20 seconds of work, 10 seconds of rest: Rowing (Should be working at max capacity)

Wednesday – 9/28/22

A: 2 Rounds of 2 Reps: Tempo Pause Squats (10 seconds down, 10 second hold@55%)

B: 4 Rounds of 6/6 Reps: Staggered Romanian Deadlifts (@40% of your regular deadlift)

C: 6 Rounds of Supersets:
3 reps of 8 second count push ups (RX+ deficit push-ups up to 2” plates)
30 second Weighted Planks

Tuesday – 9/27/22

4 Rounds for time:
5 Goblet Squats
10 Bodyweight Squats
15 KB Swings
20 Penguins
15 KB Swings
10 Bodyweight Squats
5 Goblet Squats
1 min Rest

Monday – 9/26/22

A: 10-min EMOM of:
3 Strict Presses + 3 Push Presses + 2 Burpees

B: For Time
15 Toes to Bar
30 Dumbbell Lunges
15 Toes to Bar
20 Dumbbell Lunges
15 Toes to Bar
10 Dumbbell Lunges

error: Content is protected !!