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 – 15min. Strict Press:
5-3-1-1-1 *Find 1RM

C. WOD – 5RFT
21 DU’s
15 Burpees
9 TTB

D. Extra – 4 sets:
15sec. Ring L-sit
15 Hip Extensions

21October2015 – Wednesday

A. Warm-Up

B. WOD – “Macho Man” EMOM for as long as possible (20min. Cap):
3 Power Cleans (205,145)
3 Front Squats
3 Jerks
*If you cannot complete a minimum of 5rds, drop the weight and continue the EMOM. Do not drop weight more than 1 time. When you cannot complete another round within the minute, you’re done

C.Extra – A) 10min. EMOM:
1 Back Squat *Across OR
B)2rds:
3x200m Run
3x300m Row
*Rest 2:1 between each run/row

22October2015 – Thursday

A. Warm-up

B. Strength – 15min. Mobility

C. WOD – 3RFT
20 Russian Twists (20,15)
15 Slam Balls (20,15)
10 Pushups

D. Extra – Technique work

23October2015 – Friday

A. Warm-up

B. WOD – “Open Workout 15.3” 14min. AMRAP:
7 MU’s
50 Wallballs (20,14)
100 DU’s
*Scale for MU’s is 14 Pullups and 14 Ring Dips (Pullups should be C2B if possible)

C. Extra – A) TnG Squat Snatch: 4×2
B) Snatch Grip DL: 3×3
*Work to a heavy set