October 31, 2019

Strength : 12 mins 

1 Sled 

1 Carry

3 Deadlift 

5 Ring dips or 10 Box dips + 10 sec ring support  

5 Strict Chins 

8/5 Cals ski erg 

Conditioning : Open workout 20.4

October 30, 2019

Strength : Every 90 sec for 15 mins  ( 10 sets) 

 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk 

Conditioning : For Time 

50/42 Cals Rower/Bike erg 

40 Swings Overhead 24/16kg

30 Box Jump overs 

20 Front Rack Lunges 50/35kg

10 Muscle ups/ Chest to Bar /Pull up 

October 29, 2019

Strength : Every 3 mins for 15

5   Bench Press

10 KB Step ups on 20" box 

Conditioning : Every 2:30 mins 15 mins 

  

10     Thruster 50/35kg 

10     Burpees over Bar 

* you should be able to do Thrusters unbroken so scale weight if needed

October 28, 2019

Strength: Push Press 

Every 2 mins for 10 mins 

3 Strict Press

3 Push Press @65% of 1rm of Push Press 

Wod : 12 min Amrap 

100 Double Unders 

50 Wall Balls 

40 Slam Balls 

30 T2B 

20 Dumbbell Snatches 

October 24, 2019

Open Workout 20.3 

Depending on what the workout is we'll work in a warm up and strength session towards the open workout 

October 23, 2019

Strength : Bench Press



7 X 3



* building to to a heavy treble





Conditioning : EMOTM X 20 

1st   15 Swings Overhead 24/16kg

2nd  15/12 Cals on Bike erg

3rd   10 C2B

4th    30 Sec dynamic plank with wall ball 






 

October 22, 2019

Strength : Deadlift 

Every 2:30

4X 4 @60-65% 

4 X 3 @70-80%

* super set with a 5 Strict Chins first set  and 5 Strict pulls for next set. 

Conditioning :  Every 2 mins for 10 mins 

5 Thruster 50/35kg + 5 Hang Power Cleans 50/35kg

Core : 5 rds not for time 

10 Plate sit ups

20 R...

October 21, 2019

Strength: Push Press 

3x15 @50% 

Emom x 5 

3-5 Strict Handstand Push Ups or

7-10 Hand Relase Push ups/Push Ups/box push ups. Focus on good technique 

Wod : 12 min Amrap 

Partner Up (1 working 1 resting)

20 Burpee Box Jumps 

30 Dumbbell Snatches 

40 Cals 

October 20, 2019

Strength : Front Squat 

Every 2:30 for 6 sets 

4 reps 

* start at 60% and increase load each set. 

Conditioning : For Time 

5rds 

Run 200m 

10         OHS 40/25kg ( use plate as lunge if necessary) 

15/10   Push ups 

* Time cap 15 mins 

October 17, 2019

Open Workout 20.2 

Let's see what Dave Castro has in store for us this week. 

Regardless if you're signed up or not this will be the wod for tomorrow. If signed up you'll be judged for the workout. Other than that it will be normal with some strength work and the wod to...

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