Saturday 10/26/19

AM - only session

*swap out whatever movements may have been used in the Open workout

10 min EMOM
Odd - 10 cal row
Even - 10 wallball
+
10 min EMOM
Odd - 10 chest to bar
Even - 10 strict hasp
+
Partner workout - split reps however
For time:
300' heavy sled push
200 cal assault bike
100 hspu or pullups

+
Any lifting you think may feel good, sub maximal


Friday 10/25/19

AM

20.3
CRUSH IT!

PM

Self directed pump sesh with the homies!


Wednesday 10/23/19

AM

A. Rope climbs; 3 reps AFAP x2; rest 2 min

B. Strict muscle ups; accumulate 10 reps
+
4 min amrap:
15 cal row
3 muscle ups
rest 4 min
4 min amrap:
16 cal row
8 CTB pull up
rest 4 min
4 min amrap:
16 cal row
16 wall ball

PM

A. Squat snatch; 6 singles @80-90%; rest 2 min

B. Squat clean and jerk; 3 doubles @70-80% 1rm; rest 2 min

C. Front squat; 3x3; rest 2 min
+
EMOM 12 min
1- 3-6 squat clean @185-245#
2- rest
3-6 squat snatch @135-185#
4- rest
+
Additional self directed training/emom 20-30 min


Tuesday 10/22/19

AM

Pool session
Warm-up
8x50 free swim @ smooth pace - 3 breath rest
+
Accumulate 10 flip turns from mid pool
+
2 sets - freestyle
4x25 / 40sec clock
2x50 / 1:10 clock
1 min rest
+
2 sets - freestyle
3x100 / 2:00 clock - increase effort by feel each repeat
rest 6 min b/w sets
+
6x25 / rest as needed - 12.5y @ 90% effort / 12.5y @ smooth minimal effort
+
Cool down
10 min box breathing on pool deck

PM

Run 10 min easy and continuous
+
10-15 speed change of direction work (starts, zig zags, flying 100s, 5-10-5, single leg jumps, etc)
+
Run 10 min with weighted vest
+
Run 10 min easy and continuous


Monday 10/21/19

AM

20.2 redo
Pick a pace and stick to it! Check out @wodproofapp on IG for a pacing chart. Good luck, fam!
Video of my first attempt: https://youtu.be/kcGdWWbGmSM

PM

A. Back squat; 3x3; rest 2 min (90% effort)
+
12-9-6
Deadlift 225#
Kipping HSPU
...
12-9-6
Deadlift 315#
Strict HSPU
...
150 ft hs walk
+
B. Single leg RDL; 3x10; rest 1 min b/w sides

C1. Sumo stance good morning; 3x10; rest 1 min
C2. Weighted back extension; 3x15; rest 1 min


Saturday 10/19/19

AM

3 rounds for time:
100 feet hs walk with obstacles (ramps/pilons/stairs/etc)
50 foot two arm 2 pood KB OH walking lunges
50 foot yoke carry 520# (55's/25's)

10:52
Shoulder/tri PUMP. Happy to do the lunges UB.

PM

Fun partner WOD with a friend!


Friday 10/18/19

AM

Open workout 20.2

PM

*make smart changes based on what's announced
A. Hang power snatch; 20 for time 185#
B. Snatch balance; build to a single
+
5 min EMOM - 15 wallballs