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 – 40-30-20-10 DU’s Pushups

06October2015 – Tuesday

A. Warm-Up –

B. Strength –

C. WOD – 4RFT:
250m Row
15 Pullups

D. Extra – 5min EMOM:
1 Snatch Balance + 1 OHS
Rest 2min.
5min. EMOM:
2 Hang Power Snatches

07October2015 – Wednesday

A. Warm-Up

B. Strength – Back Squat:
5×3 *Work to a heavy triple

C. WOD – 10min. AMRAP:
10 SDLHP (95,65)
10 Ring Dips

D. Extra – Assault Bike Calories:
21-18-15-12-9 *1:1 Work/Rest

08October2015 – Thursday

A. Warm-Up

B. Strength – 15min. technique/ mobility work

C. WOD – 3RFT:
400m Run
15 KBS (35,20)
20 Russian Twists w/KB

D. Extra –

09October2015 – Friday

A. Warm-Up

B. Strength –

C. WOD – “Open Workout 15.5”
27-21-15-9
Cal. Row
Thrusters (95,65)

D. Extra – 3rds NFT:
25 Hip Extensions
20 GHD’s (50 abmat situps)