26October2015 – 30October2015

26October2015 – Monday A. Warmup – B. Strength – 6min. Strict Press E2MOM: 65% x 5, 75% x 5, 85% x 5+ C. WOD – 21-15-9 STO (135,95) TTB D. Extra – 3rds: 15 Hip Extensions 10 Second Ring L-sit Holds 27October2015 – Tuesday A. Warmup...

19OCTOBER2015 – 23OCTOBER2015

19October2015 – Monday A. Warm-Up – B. Strength – Front Squat: 5-3-1-1-1 *Find 1RM C. WOD – 30-20-10: Cal. Row GHD Situps D. Extra – Bench Press: 5×3 *Climbing 20October2015 – Tuesday A. Warm-up – B. Strength –...

12October2015-16october2015

12October2015 – Monday A. Warm-Up B. Strength – 9min. E3MOM: 5 Back Squats Rest 3min…. 6min. E2MOM: 5 Strict Press *Work to a heavy set C. WOD – 9min. AMRAP: 9 Wallballs (20,14) 6 Burpees D. Extra – 4 Supersets: 10 Hollow Arch Rolls 10...

05October2015 – 09October2015

05October2015 – Monday A. Warm-Up B. Strength – 10min. E2MOM: 1 Full Clean + 2 Front Squats + 1 Jerk @65,70,75,80,85% of Max C&J C. WOD – 8min. AMRAP: 2 WB’s (20,14) 2 BJ-overs (24,20) 4 WB’s 4 BJ-overs 6-6,8-8,etc… D. Extra...