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Tuesday – TEST WEEK


HAPPY HALLOWEEN
TEST WEEK! Please show up as many days as you can. This is test week, we will be repeating the same exact workouts 3 training cycles from this week. Our goal is for everyone to beat all their scores and numbers the next time around. Please do not miscount/cheat or change your performance so we can properly track progress. PARTICIPATION IS VERY IMPORTANT!

Warm Up
Tempo Banded Squat
Standing Banded Row
Barbell Upright Row

WOD
2 Rounds
10 Full Cleans (m185/w138)
25 KBS (m70/w53)
25 Deadlifts
25 Wall Balls (m20/w14)
Rest 2 Minutes

Cash Out:
Power or Full Snatch Work

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Monday – TEST WEEK


TEST WEEK! Please show up as many days as you can. This is test week, we will be repeating the same exact workouts 3 training cycles from this week. Our goal is for everyone to beat all their scores and numbers the next time around. Please do not miscount/cheat or change your performance so we can properly track progress. PARTICIPATION IS VERY IMPORTANT!

Warm Up
KB Reverse Press
Bulgarian Split Squat
Tempo Prone Angels

WOD #1
13 Minutes to find:
2 RM Jerk
(Warm up is to 60%)

WOD #2
Row for Calories (m40/w35)
40 Burpees to Plate

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Friday – SPEED

Warm Up
KB TGU
Strict Pull Ups
Barbell Upright Row

Strength: Oly Lift or Squat
Technique –Speed Work/Don’t Pass 85%

WOD
7 Rounds
1 Legless Rope Climb/5 DB Renegade Rows
20 Lunges
8 T2B/12 K2C
Rest 1 Minute

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Thursday – SPEED

Warm Up
Banded GM
Banded Scap
DB Floor Press

Strength: Strict Press
Find a Heavy Double
BOS: 80×5 (2)

WOD
6 Rounds 20/40
Double KB Deadlifts (m70/w50)
Burpees
Push Press (m120/w83)

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Wednesday – SPEED

Warm Up
Muscle Snatch
KB Pause Squat
Standing Banded Row

Strength: Power Snatch
Build to a Heavy Single

WOD
5 Rounds E4MOM
Run 200m
5 Full Snatches @60-70%
12 Pull Ups
(Sub Full Cleans)

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Tuesday – SPEED

Warm Up
Super Rocks
Sahrmann #4 w/ Plate
Strict Pull Ups

Strength: Heavy Atlas Stones
Build to a Heavy Stone

WOD
3 Rounds
7 Stone G2S (m95/w65)
15 Box Jumps (m30/w24)
15 KBS
15 Ring Push Ups
Rest 2 Minutes

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Monday – SPEED

Warm Up
Plate G2OH + Row
Plate Sit Ups
Ring Dips

WOD #1
12 Rounds, Every 90 Seconds
“Bear Complex” (m165/w118)
Power Clean
Front Squat
Push Press
Back Squat
Push Press

WOD #2
24 DB Snatches (m90/w65)
Run 1 Loop

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Friday – VOLUME

Warm Up
Ring Dips
Hollow Rocks
DB Thrusters

Strength: Bench Press Or Squat
Build to a Paused Double

WOD
Row 750m
30 Burpees
150 Double Unders/350 Singles
30 Burpees
Row 750m

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Thursday – VOLUME

Warm Up
KB Tempo RDL
KB Reverse Press
Strict Pull Ups

Strength: Clean
Build to a Heavy Double

WOD
21 Push Jerks (m125/w88)
100 Sit Ups
15 Push Jerks
100 Air Squats
9 Push Jerks

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Wednesday – VOLUME

Warm Up
Plate G2OH + Row
V-Ups
Paused KB Squat

Strength: Snatch Grip Push Press/Push Press
Build to a Moderate Triple (No Failing)

WOD
14 Minute Amrap
10 Ring Rows (FORM)
10 HPS (m80/w58)
15 KBS (m53/w40)

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