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 –

B. Strength – 9min. Front Squat E3MOM:
65%x5, 75%x5, 85%x5+​

C.WOD – 15min. AMRAP:
300m Run
20 WB’s (20,14)
10 Burpees

D. Extra – 12min. E3MOM: 12 Bench Press
*You can go up every set or you can stay at the same weight. Go by feel and keep good form!

28October2015 – Wednesday

A. Warm-up

B. Strength – Shoulder Stability Exercises

C. WOD – 8min. AMRAP:
10 HSPU
10 BJ-overs (20,14)
Rest 2min… 8min AMRAP:
10 Cal. Row
15 GHD situps
Rest 2min….
8min. AMRAP:
8 C2B
24 DU’s

E. Extra – A)Assault Bike Calories: 21-18-15-12-9 *1:1 Work:Rest
B)Shoulder Mobility

29October2015 -Thursday

A. Warmup

B. Strength – 15min. Mobility

C.WOD – 3rds:
500m Row
400m Run
*Rest 3min. between rounds

D. Extra – Technique Work for tomorrow’s workout

30October2015 – Friday

A. Warmup

B. WOD – “Open Workout 15.2” Every 3min. for as long as possible:
0:00-3:00= 2rds
10 OHS (95,65)
10 C2B Pullups
3:00-6:00
12 OHS
12 C2B Pullups
6:00-9:00
14 OHS
14 C2B Pullups
etc….. Until you fail to complete the work within the 3 minutes

C. Extra – 10min. EMOM: 2 Back Squats *across