OCTOBER 2020
 

1 OCTOBER 2020

STRENGTH - 2 Min AMRAP

Pullups 

 

WOD - For Time

BUY IN - 400m Run/500m Row

Then 3 Rounds

30 KB Swings @24/16k

30 Wall Balls @9/6k

30 Double Unders/60 Skips

BUY OUT - 400m Run/500m Row

Scaling Options Available

2 OCTOBER 2020

STRENGTH - 2 Min AMRAP

Lunges

WOD - 6 Rounds for Time

10 Renegade Rows Ea Arm @20/10k

20 DB Landmines (total)

Scaling Options Available

3 OCTOBER 2020

WOD - MURPH Any How (2)

1.6k Run/2k Row

100 Pullups

200 Pushups

300 Air Squats

1.6k Run/2k Row

OR

20 Min AMRAP

10 DB Step Ups @20" 2 x 20/10k

Ascending Power Cleans @65/50k

Scaling Options Available

5 OCTOBER 2020

STRENGTH - 3 Weeks to a Bigger Dedlift

1RM

WOD - For Time (18 Min CAP)

21 Burpee Pullups

15 Clean & Jerk @60/45k

9 Dedlifts

20m HS Walk

Scaling Options Available

6 OCTOBER 2020

ACCESSORY -

5 Sets x 30 Reps Banded Tricep Pushdowns

10 Hollow Rocks Between Sets


WOD - 4 Rounds for Time

10 Toes to Bar

10 OH Squats @50/30k

10 KB SDHP @24/16k

200m Run/250m Row

Scaling Options Available

7 OCTOBER 2020

STRENGTH - 3 Weeks to a Bigger Dedlift

3 Sets x 5 Reps Bent Over Row

3 Sets x 10 Reps GHD Back Ext

8 Sets x 3 Reps Sumo Dedlift @75%

 

WOD - 15-9-6-3

HSPU

Rope Climbs

Box Step Ups (ea) @24"

Scaling Options Available

8 OCTOBER 2020

ACCESSORY - 5 Sets x 30 Reps DB Chest Press

20 Second LSit Between Sets

WOD - For Time (20 Min CAP)

Wall Balls Up by 2 to 20 back to 2

No Break During Sets. Standard Rules Apply

Scaling Options Available

9 OCTOBER 2020

STRENGTH - 3 Weeks to a Bigger Dedlift

3 Sets x 5 Reps Bent Over Lat Flye

3 Sets x 5 Reps Reverse Hypers

8 Sets x 3 Reps Dedlift @80%

WOD - 10 Min ARMAP

15m Plate OH Lunges @25/15k

12 DB Alt Snatches (tot) @20/1235

9 Ring Dips

Rest 1 Min Then 10 Min ARMAP

100m Sprint / 125m Row

12 Plate G2OH

9 Tricep Pushups

Scaling Options Available

10 OCTOBER 2020

WOD - 20 Min AMRAP

10 DB Step Ups @20" 2 x 20/10k

Ascending Power Cleans @65/50k

Scaling Options Available

12 OCTOBER 2020

STRENGTH - 3 Weeks to a Bigger Dedlift

3s x 5r Wide Grip Pullups Strict/Banded

3s x 5r Nordic Curls

Then

8 Sets x 3 Rep Stiff Leg Dedlift @60k

WOD - 15 Min EMOM

1 Power Clean @65/45k

1 Hang Clean

1 Push Press

Scaling Options Available

13 OCTOBER 2020

ACCESSORY -

5 Sets x 30 Reps DB Seated Shoulder Press

10 (ea) Plank Hand/Elbow Walks


WOD - 21 Min AMRAP

7 Strict Pullups

14 Alt Pistols (tot)

21 Hang Snatch @40/25k

14 Ring Dips

7 HSPU

Scaling Options Available

14 OCTOBER 2020

STRENGTH - 3 Weeks to a Bigger Dedlift

3 Sets x 7 Reps Bent Over Row

3 Sets x 7 Reps GHD Back Ext

6 Sets x 3 Reps Sumo Dedlift @85%

 

WOD - 12 Min AMRAP

10 Alt Landmines @60/40k

10 R BB Row

10 L BB Row

100m Run/150m Row

Scaling Options Available

15 OCTOBER 2020

ACCESSORY - 5 Sets x 30 Reps Banded Bicep Curls

10 L-Sit Leg Lifts Between Sets

WOD - 5 Rounds for Time (20 Min CAP)

200m Run/250m Row

25 Goblet Squats @24/16k

25 AmericanKB Swings

Scaling Options Available

16 OCTOBER 2020

STRENGTH - 3 Weeks to a Bigger Dedlift

3 Sets x 7 Reps Bent Over Lat Flye

3 Sets x 7 Reps Reverse Hypers

6 Sets x 3 Reps Dedlift @90%

WOD - 4 Rounds for time

45 Double Unders/90 skips

1 Legless rope climb/3 Rope Climbs

3 Muscle Ups/6 Burpee Pullups

30 Sec Rest

Scaling Options Available

17 OCTOBER 2020

WOD - For Time

60 Dedlifts @60/45k

400m Run/500m Row

45 Hang Clean

300m Run/375m Row

30 Push Jerk

200m Run/250m Row

Scaling Options Available

19 OCTOBER 2020

STRENGTH - 3 Weeks to a Bigger Dedlift

3s x 7r Wide Grip Pullups Strict/Banded

3s x 5r Nordic Curls

Then

6 Sets x 3 Rep Stiff Leg Dedlift 65%

WOD - 4 Rounds for Time

20 Slam Ball slams

400m Run

5 HSPU/10 Box HSPU

Scaling Options Available

20 OCTOBER 2020

ACCESSORY -

5 Sets x 30 Reps Band Pullaparts

10 (ea) Plank In/Out Steps


WOD - E4MOM x 5

20 Wall Balls @9/6k

100m Run/125m Row

5 Squat Cleans @60/45k

Scaling Options Available

21 OCTOBER 2020

STRENGTH - 3 Weeks to a Bigger Dedlift

3 Sets x 5 Reps Bent Over Row

3 Sets x 10 Reps GHD Back Ext

3 Sets x 3 Reps Sumo Dedlift @90%

 

WOD - 3 Rounds for Time

200m Run/250m Row

18 Russian KB Swing @24/16k

160 Skips

14 Shoulder to OH @60/40k

Scaling Options Available

22 OCTOBER 2020

ACCESSORY - 5 Sets x 30 Reps DB Kickbacks

10ea or Dbl Heels over DB's

WOD - 20 Min AMRAP

5 HSPU

10 Alt Pistols (tot)

15 Hollow Rocks

20 DB Renegade Rows@25/15k

Scaling Options Available

23 OCTOBER 2020

STRENGTH - 3 Weeks to a Bigger Dedlift

3 Sets x 5 Reps Bent Over Lat Flye

3 Sets x 10 Reps Reverse Hypers

3 Sets x 3 Reps Dedlift @95%

WOD - 4 Rounds for Time

20 HR Pushups

30 Front Squats @50/35k

2 Legless Rope climbs/4 Climbs

200m Run/250m Row

Scaling Options Available

24 OCTOBER 2020

WOD - For Time

3 Rounds

20 Snatches @50/35k

400m Run

Then 1 Round

10 Back Squats @75/55k

25 Dbl Unders/50 skips

250m Row/200m Run

Then 3 Rounds

5 C2B Pullups

10 Pistols

15 V-Ups

Scaling Options Available

26 OCTOBER 2020

STRENGTH - 3 Weeks to a Bigger Dedlift

3s x 10r Wide Grip Pullups Strict/Banded

3s x 7r Nordic Curls

Then

3 Sets x 3 Rep Stiff Leg Dedlift 70%

WOD - AMRAP's

8 Min AMRAP

40 Dbl Unders/80 Skips

15 HRPU

10 Pullups

1 Min Rest Then

8 Min AMRAP

5 HSPU

10 Thrusters @50/35k

100m Run

Scaling Options Available

27 OCTOBER 2020

ACCESSORY - TABATA

DB Kickbacks

DB Bent Over Row


WOD - 18 Min AMRAP

8 x 10m Shuttle/9 Cal Row

9 Chest to Bar Pullups

18 Dedlifts @65/45k

Scaling Options Available

28 OCTOBER 2020

ACCESSORY - TABATA

In Out Planks

Heels Over DB's

 

WOD - 4 Rounds for Time

10 Toes to Bar

10 OHS @45/30k

10 Snatches

200m Run/250m Row

Scaling Options Available

29 OCTOBER 2020

ACCESSORY - TABATA

DB Shld Press

DB Bicep Curl

WOD - For Time

400m Run/500m Row

Then 3 Rounds

30 Russian KB Swings @24/16k

30 Wall Balls @9/6k

30 Dbl Unders/60 Skips

Then 400m Run/500m Row

Scaling Options Available

30 OCTOBER 2020

STRETCH/MOBILITY - Cat Stretch, Cobra, Child Pose, Down Dog, Laying Hamstring Stretch/Release, Banded Good Morning, Wide Leg Banded Good Morning, Squat RDL to Stand

WOD - AMérs

THE QUICK & THE DEAD

3-9-15-21-15-9-3

Dedlifts @90/65k

Box Jumps @24/20"

Scaling Options Available

PMérs

NIGHT OF THE LIVING DEDLIFT

 

 

 

 

 

 

31 OCTOBER 2020

WOD - For Reps

4 Min AMRAP

400m Run/500m Row

Then AMRAP Box Jumps @24"

Rest 1 Min Then

400m Run/500m Row

Then AMRAP Toes to Bar

Rest 1 Min Then

400m Run/500m Row

Then AMRAP Ded Ball Cleans

Rest 1 Min Then

400m Run/500m Row

Then AMRAP Burpees

Rest 1 Min Then

400m Run/500m Row

Then AMRAP Plate Push (m)

Scaling Options Available