Thurs
Warm up stuff
Strength
Front box squat
EMOTM X 8 min
225 X 16” box X 3
WOD
155 X 15 front squat
21 toes to bar
30 bar facing burpees
155 X 12 front squat
15 toes to bar
20 bar facing burpees
155 X 9 front squat
9 toes to bar
10 bar facing burpees
16:03 min
Fri
Warm up stuff
Strength
Push press
135 X bunch
165 X 10
185 X 8
215 X 6
225 X 4
Lying DB French press
25 X 3 X 15
Barbell curls
75 X 3 X 10
WOD
Kcal row max effort 4 min
80 calories
Mon
Warm up stuff
Strength overhead squat
45 X bunch
65 X 3
85 X 3
95 X 3
115 X 3
135 X 3
155 X 3
185 X 3
WOD “Jackie”
1000 meter row
45 bar X 50 Thrusters
30 pull-ups
9:20
Thurs
Strength
Front squat to 16” box
135 x bunch, 225 X 3
EMOTM 8 min
235 X 3
WOD
2 rounds for time
115 X 25 power cleans
25 bar facing burpees
9:45
Death by Week
Mon
Warm up stuff
Strength complex
3 DL+2 Power Clean+1 full clean no release
135 X bunch
155, 175, 185, 205
Death by Burpees
Min 1=1
Min 2=2
Min 3=3
…
Min 14 = 13
Death week continues
Tues
Warm up stuff
Supinated inverted rows
(fat man pull-ups) X 10
Orange band pull aparts X 15
4 rounds
WOD death by wall balls
Min 1 = 1 rep
Min 2 = 2 reps
Min 3 = 3 reps
…
Min 18 = 15 reps
This sucked.
Thurs Death week day 4
Warm up stuff
Strength
16” front box squat EMOTM 6 min
245 X 3
Death by Shoulder to Overhead 115#
Min 1 = 1 rep
Min 2 = 2 reps
Min 3 = 3 reps
…
Min 15 = 10 reps
This week is kicking my ass, on me more day.
Death by Week final day
Fri
Warm up stuff
Death by hang power clean 135
Min 1=1 rep
Min 2=2 reps
Min 3=3 reps
…
Min 13 = 8
Death by Burpees
Min 1=1
Min 2=2
Min 3=3
…
Min 14=13
Mon
Warm up stuff
Strength
Orange band DL
135 X bunch
225 X 3
275 X 1
315 X 1
335 X 1
WOD
53 KB X 15 orang band Russian KB swings
135 X 50 yards farmers carry
5 rounds 13 min
Tues
Warm up stuff
4 rounds
10 X Wide grip fat man pull-ups
30 DBs X 8 hammer curls
90 sec rest
WOD
20 min AMRAP
500 meter row
30 sit-ups
50 DBs X 12 Front rack walking lunges
9 hand stand push ups
60 sec rest
3 rounds
Wed
Warm up stuff
Power Snatch tech work
95 X 3 X 8
WOD with partner 1 works 1 rests
2 K row buy in
2 rounds
75 X 100 power Snatch
20 MB X 100 wall balls
Cash out
300 double unders
30 min cap
Got to 222 doubles
Thurs
Warm up stuff
Strength
Orange band DL
EMOTM X 10
225 X 2
WOD AMRAP 8 min
24” burpees box jump X 2
135 X 2 squat clean
24” burpees box jump X 4
135 X 4 squat clean
24” burpees box jump X 6
135 X 6 squat clean
24” burpees box jump X 8
135 X 8 squat clean
24” burpees box jump X 6
Friday
Warm up stuff
Strength
Close grip bench
185 X 8
45 sec rest
Orange band pull parts X 25
45 sec rest
3 rounds
WOD
10 pull-ups
53 KB X 20 KB swings
53 KB X 2 Turkish Get Ups
5 rounds 20 min
Mon
Warm up stuff
Strength Back Squat Clusters
2 reps 15 sec pause 2 reps 15 sec pause 2 reps
135, 185, 225, 275, 295, 315
WOD
50 toes to bar
Then
115 front Rack walking lunges X 50
Drop the bar then 10 burpees over bar
8:57
I did NO burpees
Wed
Warm up stuff
WOD partner one works one rests
80 DB X 400 meter farmers carry
Remainder of time running
Baselines = 160 feet
30 min = 206 baselines
Thurs
Warm up stuff
Strength
Orange band DL
EMOTM X 10
245 X 2
WOD
155 X 15 Power Clean
155 X 15 front squat
155 X 10 power clean
155 X 10 front squat
155 X 5 power clean
155 X 5 front squat
5:30
Mon
Warm up stuff
Front squat 1 1/4 for 3 rep max
135, 185, 205, 225, 245, 275
WOD
45 kcal row
225 X 30 DL
30 X lateral over bar burpees
7:50
Wed
Warm up stuff
WOD EMOTM
Odd min
Sit-ups 15
Even min
45 bar curls 17-20
20 min
Finisher
8 min as many laps as possible
80 DBs X 100 ft farmers carry
Sad day I have to go lay off two people and one is a manager.
