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 Ring in-N-outs

13October2015 – Tuesday

A. Warm-Up

B. WOD – 4RFT:
12 TTB
12 Push Jerks (135,95)
12 Box Jumps (24,20)

C. Extra – A)10min. EMOM:
1 Snatch @85-90%
B)Bench Press: 5×3 *Climbing

14October2015 – Wednesday

A. Warm-up

B. Strength – Deadlift:
5-5-3-1-1-1-1 *work to a 1RM

C. WOD – NONE

D. Extra – 21-15-9:
Cal. Row
C2B Pullups


15October2015 – Thursday


A. Warm-up


B. Strength – 15min. Technique Work

C. WOD – 8min. AMRAP:
40 DU’s
5 Hang Power Snatches (115,75)

D. Extra – 15min. Mobility

16October2015 – Friday

A. Warm-up

B. WOD – “Open Workout 15.4” 8min. AMRAP:
3 HSPU
3 Cleans (185,135)
6 HSPU
3 Cleans
9-3,12-6,15-6
*Add 3 reps to HSPU every round, add 3 reps to Cleans every 3 rounds

C. Extra – Paused Front Squat:
3×3 w/ 3sec. Pause,
2×2 w/2 sec. pause,
1×1 w/1sec. pause