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October 03, 2018 Wednesday

Every 2 mins for 12 mins: Squat Snatch + Overhead Squats

* Use mats. Complex 1+1.

5 RFT: Deadlifts, Hang Power Snatches and Overhead Squats

* Use mats

October 02, 2018 Tuesday

Deadlift: 3-3-3-3-3

* Touch and go, no drops. Use mats.

Chipper: Deadlifts, Pull-ups, Box Jumps, KB Swings, Double Under Ladder

* Use mats and touch and go DL.

October 01, 2018 Monday

Back Squat 4-4-4

FGB Style: Air Squats, Push-ups, Row and AbMat Sit-ups

* Total reps each round

September 29, 2018 Saturday

Team WOD: Chipper: Row Calories, Deadlifts, Hang Power Cleans and Push Jerks

* As a team of 2 one works/one rests at a time. One rower and one bar per team. Use mats.

September 28, 2018 Friday

Front Racked Alternating Reverse Lunge 10-10-10

* 10 total (5 each leg). Clean from floor. Use mats.

AMRAP 20 mins: Rows, Medicine Ball Cleans and Kettlebell Swings

September 27, 2018 Thursday

High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1

* High hang (from hips), then hang (above knee). Use mats.

12-9-6-3: Overhead Squats, Handstand Push-ups and Muscle-ups

* Use mats. Scale MU to BMU or C2B pull-ups, Scale HSPU to abMat, box pike or DB press.

September 26, 2018 Wednesday

Back Squat : 6-6-6

3 RFT: Run, Back Squats and Rope Climbs

* Use mats. Sub 2:1 Supine RC for RC (6 each round).

September 25, 2018 Tuesday

Bench Press 3-3-3-3

5 RFT: Run, Burpees and Sumo Deadlift High-pulls

September 24, 2018 Monday

Thruster 2-2-2-2-2

3 RFT: Wall Balls and Toes-to-bars

September 22, 2018 Saturday

Team WOD: AMRAP 20 mins: Rows, Squat Cleans and Box Jumps

* As a team of 2 alternate each movement.

September 21, 2018 Friday

Deficit Deadlift: 5-5-5

Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup. Touch and go. No drops. Use mats. Scaling: Find a deficit that increases range of motion but allows you to lift with excellent mechanics. Beginners ignore the deficit and deadlift from the floor.

5 RFT: Deadlifts, Sit-ups and Lateral Burpees

* Use mats, touch and go, no drops.

September 20, 2018 Thursday

Squat Snatch 1-1-1-1

* Use mats.

Alt EMOM 18 mins: Double Unders, Muscle-ups and Single Arm DB Overhead Squats

* DB OHS complete 6 each arm. Scale MU to 8 C2B pull-ups.

September 19, 2018 Wednesday


Optional Checkout: Farmers Walk (Kettlebell)

* Grab a pair of KB and go 200m Farmer Carry for time. Do not drop KB.

September 18, 2018 Tuesday

Push Press: 1-1-1-1

* Alternate PP with hanging L Sits.

L Sit (Hanging) : 3x 30 secs

* Alternate with Power Cleans. Accumulate 30 sec hanging in L sit. Scale to one leg out, or k2C hanging.

Chipper: Run, Handstand Push-ups, Burpee Pull Ups, Dips, and Push-ups

September 17, 2018 Monday

Front Squat: 1RM

FT: Front Squats, Kettlebell Swings and Run

September 15, 2018 Saturday

Team WOD: Team Glen