KB THRUSTER

WOD: 18/10/2019

Strength:

Deadlift –

15′ to find your 3RM

Conditioning:

Team WOD of 3:

For time of –

100 KB Thrusters

100 KB DLs

100 TTB

Rx = 16+16/12+12kg

DURANTE CORE

WOD: 17/10/2019

Core Strength:

“Durante Core” –
1) Hollow Rocks (10 reps)

2) V-Ups (10 reps)

3) Tuck ups (10 reps)

4) Hollow Hold (10″)

x3 Sets.

Rest 1′

Gymnastics Strength:

4 Rounds for Quality of –

ME Strict Ring Dips
ME Strict Chinups

Rest 2′ between rounds

Conditioning:

TABATA Air Squats

Rest 1′

TABATA Pushups

Rest 1′

TABATA Situps

then 10′ Mobility

square-leavey_joseph

WOD: 16/10/2019

Strength:

Bench Press –

15′ to find your 3RM

Conditioning:

“JOSEPH LEAVEY”

For time of –
8 OHS

20 DUs

6 OHS

40 DUs

4 OHS

60 DUs

2 OHS

80 DUs

Rx = 60/40kg

wall-climb

WOD: 15/10/2019

Core Strength:

Bicycle
3×20 (Rest 1′)

Gymnastics Strength:

4 Rounds for Quality of –

4 Wall Climbs
4 Rope Climbs
Rest 2′ between rounds

Conditioning:

10′ AMRAP –
10 Burpee-Pullups
20 Mountain Climbers

then 10′ Mobility

20.1

WOD: 14/10/2019

Strength:

Back Squat –

15′ to find your 3RM

Conditioning:

“OPEN WORKOUT 20.1″

10 Rounds for Time of –

8 GTOs

10 Bar-facing Burpees

Rx = 42.5/30kg

 

Kettlebells

WOD: 11/10/2019

Strength:

Push Press –

15′ to find your 5RM

Conditioning:

Team WOD of 2:

15′ AMRAP –

10 A. Swings

15 KB SDHPs

20 Goblet Squats

Rx = 24/16kg

BURPEES

WOD: 10/10/2019

Core Strength:

Around the World (Tuck)

3×10

(Rest 1′)

Gymnastics Strength:

4 Rounds for Quality of –

ME Strict HSPUs
ME Strict Mixed Grip Pullups

Rest 2′ between rounds

Conditioning:

EMOM 10′

3 Forward Rolls

6 Burpees

then 10′ Mobility

spealvsdutch

WOD: 09/10/2019

Strength:

OHS –
15′ to find your 5RM

Conditioning:

“SPEAL VS. DUTCH”

For time of –

10 Thrusters

50 DUs

8 Thrusters

40 DUs

6 Thrusters

30 DUs

4 Thrusters

20 DUs

2 Thrusters

10 DUs

Rx = 60/40kg

JUMPINGLUNGE

WOD: 08/10/2019

Core Strength:

Arch Raises 3×15

(Rest 1′)

Gymnastics Strength:

4 Rounds for Quality of –

ME Diamond Pushups
ME Strict Pullups (wide grip)

Rest 2′ between rounds

Conditioning:

8′ AMRAP –

10 Jumping Lunges

10 Situps

then 10′ Mobility