October 01, 2019 Tuesday

This will get grippy! Aim for 4+ rounds

September 30, 2019 Monday

Odd - 3-5 taller than normal box jump Even - 2-3 wall walks, scale to a shorter range of motion or plank shoulder taps as needed

3 sets w/ 2 min rest between

We are doing this 3x today w/ 2 minutes rest between. Scale the movements to enable you to get to the DLs w/ at least 1 minute left each round. Aim for 7+ reps on the DL each round. Record your best round

September 28, 2019 Saturday

Partner Nate

Partner A completes a full round before Partner B starts. Good Modified Option would be : 6 C2B Pull ups or Pull Ups or Jumping PU 7 Pike Push Ups or DB Push Press 8 KBS 53/35

September 27, 2019 Friday

Build to a heavy set of 5 in 20 minutes

September 26, 2019 Thursday

2 touch & go Power Cleans Work up to a heavy 2, should be much more than workout weight

Should be a weight you can cycle well. 8 min cap

September 25, 2019 Wednesday

In remaining time after the run, max meters on rower

September 24, 2019 Tuesday

Min 1 - Alternating DB Split Snatches (Alt. arms, alt. feet if wanted but don't have to) Min 2 - Bike Cal (Bike Erg as needed) Min 3 - Max Unbroken Wall Balls (heavier than normally used)

September 23, 2019 Monday

September 21, 2019 Saturday


*Partner 1 Works... Partner 2 Rests

September 20, 2019 Friday

We last did this 4/10/19

10 mins to build to a moderate to heavy complex. Then drop weight down for DT workout weight

September 19, 2019 Thursday

E2MOM for 20 mins 2 mins of rowing, lower distance as needed. 2 mins of 12 burpees over barbell + 6 Power Snatches @ 115/75#. Lower burpee number & weight as needed to keep up w/ the 2 mins. You should be sitting on the rower by the time the next round starts.

September 18, 2019 Wednesday

Build to today's heaviest set of 3 in 18 mins

Partner WOD

Partner 1 works while Partner 2 rests, complete in order & split anyway. Take barbell from ground unless a rack is needed.

September 17, 2019 Tuesday

C2B & BMU practice

C2B & BMU practice

16 min cap

September 16, 2019 Monday

HSPU reps go down by 10 each round, 30-20-10

September 14, 2019 Saturday



September 13, 2019 Friday

Build to a heavy complex in 15 minutes

6 sets of 1:30 of work & :30 mandatory rest After the Toes to Bar then you should have +-:30 to complete the FrontRack hold until the 1:30 mark. Then a mandatory :30 rest before beginning the next set.

September 12, 2019 Thursday

Part 1 of 3 Rest 3 min then next

Part 2 of 3 2 min rest then next

Part 3 of 3

September 11, 2019 Wednesday

We will do this only once today to begin at 9:03AM SHARP. If you cannot make it at this time you are welcome to do this on your own or w/ a friend in the small room.