Wednesday 10/31/18..... Deadlift, sit ups, squats

Conditioning: 6 Rounds

     10 Deadlifts
     20 Ab Mat Sit Ups
     30 air squats

Tuesday 10/ 30/18 Power cleans

#1. Power cleans 5-4-3-2-1

#2. Conditioning: AMRAP-18

     Run 200
     8 toes to bar
     10 clean & jerks

Monday 10/29/18....”Helen”

Conditioning: Helen

     3 rounds for time

12 pull ups
21 KB swings
Run 400

Sunday 10/28/18...Farmer carry

#1. Strength: Trapbar farmer carry 4x 50 meters (climbing in weight)

#2. Conditioning:  10 rounds for time

                            10 wallballs
                            10 calorie row
                            100 meter farmer carry (53/35)

another option: 10 rounds

     5 cleans

     10 wallballs

     200 meter sprint

Saturday 10/27/18.....Open Wod 15.5

Open Wod 15.5

27-21-15-9

Row for calories

Thrusters

Friday 10/26/18.... bent over rows

#1. Bent over rows 5x5

#2. Conditioning: 4 rounds for time:

     30 air squats
     10 pull ups
     30 Back extensions
     10 pull ups
     30 sit ups
     10 pull ups
     300 meter run / Row

Thursday 10/25/18...... push press

#1. Strength: Push press 4 RM

#2. Conditioning: 3 rounds for time

     30/21 calorie row
     25 Wallballs
     20 DB clean & jerks (50/35)

Wednesday 10/24/18..... Deadlift

Deadlift: 4x2


Conditioning: 7 rounds for time

     7 deadlifts
     14 Abmat sit-ups
     200 meter run

   

Tuesday 10/23/18.... lunges GTOH, lateral burpees

50 lunges
25 ground to overhead w/ bumper plate (45/25)
50 burpee lateral hops over bumper plate

40 lunges
20 ground to overhead
40 burpee lateral hope

30 lunges
15 ground to overhead
30 burpee lateral hops

20 lunges
10 ground to overhead
20 burpee lateral hops

10 lunges
5 ground to overhead
10 burpee lateral hops

Monday 10/22/18.... Back squats

#1. Back squats 5x3

#2. Conditioning: Squat/ burpee Ladder

          10-9-8-7-6-5-4-3-2-1 burpees

          1-2-3-4-5-6-7-8-9-10 front squats

Sunday 10/21/18.... Power cleans

#1. strength: Power cleans - 5-4-3-2-1

#2. Conditioning: 5 rounds

     Run 200

     20 medball cleans

     20 slamballs

                         
                         
                         

saturday 10/20/18.... farmer carry w/trapbar

#1. Strength: Trapbar farmer carry 4x 50 meters (climbing in weight)

#2. Conditioning:  10 rounds for time

                            10 wallballs
                            10 calorie row
                            100 meter farmer carry (53/35)

Friday 10/19/18....”hokey pokey”

Conditioning: AMRAP-12

     15 KB swings
     30 GHD sit ups
     45 squats

Thursday 10/18/18....snatch, Dubs, push ups

Conditioning:

3 rounds:

35 push ups
100 Dubs
20 DB snatches

Wednesday 10/17/18..... Dirty Diane

               Dirty Diane

3 Rounds:
     7 deadlifts
     7 HSPU

Run/ Row 800 meters

3 Rounds:
     5 deadlifts
     5 HSPU

Run/ Row 800 meters

3 rounds:
     3 deadlifts
     3 HSPU

Tuesday 10/16/18..... Wallballs pull-ups Row run

For time:

21-18-15-12-9

Wallballs
Pull ups
Row for calories
Run 200

Monday 10/15/18...... Thruster ladder

#1. Front squat 1 RM

#2. Conditioning: AMRAP-15  ascending ladder by 3

     3 Thrusters
     3 TTB
     3 calorie row

     6 Thrusters
     6 TTB
     6 calorie row

     9 Thrusters
     9 TTB
     9 calorie row

12...15...18.. until time runs out

Saturday 10/13/18.....box squats then AMRAP

#1. Strength: Box squats 4x3

#2. Conditioning: AMRAP-20

     7 Power. Leans (135/95)
     7 Burpees
     200 meter run

Friday 10/12/18...... Deadlifts, push ups, Dubs

Conditioning: 15-12-9-6-3

          Deadlifts
          Push ups

                         10-20-30-40-50

           DUBS

Thursday 10/11/18..... The General

Conditioning: The General- 10 RFT

          6 Snatches
          10 Wallballs

Wednesday 10/10/18..... Row, snatch, dubs

#1. Front squats: 4x3


#2. For time:

     Row 30/25 calories
     50 DUBs
     80 DB snatch (50/35)
     50 DUBs
     Row 30/25 calories

Crockpot chocolate cake

https://alldayidreamaboutfood.com/low-carb-slow-cooker-chocolate-cake/

Tuesday 10/9/18..... burpee clean ladder

Conditioning: Burpee/ Clean ladder

     1-2-3-4-5-6-7-8-9-10.... Power. Cleans

     10-9-8-7-6-5-4-3-2-1....burpees

Monday 10/8/18.... Back squat

#1. Back squat  3x3

#2. Conditioning for time

     750 M row
     25 GHD sit ups
     25 Back extensions

     500M Row
     25 GHD sit ups
     25 Back extensions

     250 M row
     25 GHD sit ups
     25 Back extensions

Sunday 10/7/18....DUBs, KB, Renegades

#1. Strength: 4 attempts at as many reps as possible

Choose one- pull ups, bent over rows or high pulls

#2. Conditioning: 5 rounds for time

      21 DUBs 

     15 KBSwings

     9 Renegade rows ( each arm)

Saturday 10/6/18.... the Chief

         The Chief

5 rounds

AMRAP-3
3 Power cleans
6 push ups
9 squats
* rest 1 minute

Thursday 10/5/18 Back squat + chipper

#1. Back squat 3-3-3-3-3

#2. Conditioning: for time

     10 deadlift
     20 pull ups
     30 box jumps
     40 KB swings
     50 DUBS
     40 KB swings
     30 box Jumps
     20 pull ups
     10 deadlifts

Wednesday 10/3/18 Tin Man

#1. Tin Man - 5 rounds

     5 Bench press (body weight)
     5 power cleans (body weight)


#2. Endurance: 4 rounds

     400 meter row
     40 dubs

Tuesday 10/2/18.... “Heartburn”

Conditioning: for time:

Run 1 mile then
10 rounds...

7 thrusters
7 pull ups
7 burpees

Monday 10/1/18..... Deadlifts

#1. Strength: Deadlifts- 5-4-3-2-2

#2. Conditioning: Ascending ladder 1-2-3-4-5-6-7-8-9-10

                 Deadlifts
                 Medball Clean Wallballs