WORKOUT OF THE DAY
October 20

Strength:
Clean: 15 min to establish 1RM

Conditioning:
12 min AMRAP:
5 Front Squats (155/105#)
5 Power Cleans
5 Bar Roll Outs

October 18

Partner WOD:

Buy-In:
800m Run

Then, 4RFT:
25 Hang Power Snatches (95/65#)
25 Box Jumps (24/20″)
400m Medball Run (20/14#)

October 17

Skill Work: 
10 minutes of open skill work. Work on something you’re bad at!

Strength:
Back Squat: 2, 2, 2, 2, 2*
Working up to heaviest set of 2

Then:

Back Squat: 3x ME @ Bodyweight*
Rest 3 min between each set

October 16

Strength:
Floor Press: 5-5-5 @ 75% of 1RM

Conditioning:
5 min AMRAP:
1 Burpee
1 Hollow Rock
2 Burpees
2 Hollow Rocks
3 Burpees
3 Hollow Rocks
…. and so on, until time expires.

Rest 3 min, then:

5 min AMRAP:
1 Burpee
1 Hollow Rock
2 Burpees
2 Hollow Rocks
3 Burpees
3 Hollow Rocks
…. and so on, until time expires.

October 15

Strength:
Barbell Rows: 5-5-5-5-5-5-5

Conditioning:
10 min EMOM:
5 T2B
10 KB Swings (32/24kg)

October 14

Strength:
Strict Press: 5-5-5-5 @ at least 65% of 1RM

Conditioning:
400m Run
20 Clean and Jerks (135/95#)
400m Run
10 Clean and Jerks (155/105#)
400m Run

October 13

Strength:
Front Squat: 2, 2, 2, 2, 2 @ 75% of 1RM*
Working up to 85% of 1RM for last set

Conditioning:
15 min AMRAP:
250m Row
1:1 Work/Rest

October 11

WOD:

Buy-in:
10 Thrusters (135/95#)

Then, 10RFT:
5 Push Press (135/95#)
10 Air Squats

Buy-out:
10 Thrusters (135/95#)

October 10

Strength:
Deadlift: 5-3-2-1-1-1-1

Conditioning:
For time:
21 Deadlifts (185/105#)
21 HSPU
18 Deadlifts
18 HR Pushups
15 Deadlifts
15 HSPU
12 Deadlifts
12 HR Pushups

 

October 9

Skill Work:
15 minutes of open skill work. Find a weakness and attack it!

Conditioning:
5RFT:
15 KB Swings (32/24kg)
15 Hollowrocks
30 DU

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