10/18

Banded Push Press 8×3 at 50% 1RM Single Arm Db Bent Over Row 10-10-10-10 Then: Tabata Something Else Tabata Pull-up Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of…

WOD

10/17

Every 1 min for 8 mins: 2 Snatches, 80% 1RM Snatch Pull 5×3 at 100% 1RM Snatch Then: Complete as many rounds as possible in 15 mins of: 10 Push Press, 95/65 lbs 10 Chest-to-bar Pull-ups 10 Box Jumps, 24/20 in 50 Double Unders Buyout Bent over rows 4×20 (hold for 3 count on chest)…

WOD

10/16

Front Squat 10×2 at 70% 1RM

Band Deadlift 8×1 at 50% 1RM

Then:

21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Handstand Push-up

Buyout

Strict one arm kettlebell press
3×10 each arm

100 Banded Good Morning

WOD

10/15

Every 1 min for 10 mins do: 2 Power Snatches, 70% 1RM 2 Overhead Squats, 70% 1RM 1 Squat Snatch, 70% 1RM Then: Every 1 min for 20 mins do: 5 Deadlifts, 135/95 lbs 3 Power Cleans, 135/95 lbs 3 Shoulder-to-Overheads, 135/95 lbs 10 Burpees Perform bar complex on even minutes and burpees on odd…

WOD

10/14

Find your Bench Press With Band 1 Rep Max

Then:

For time:
100 Double Unders
75 Wall Balls, 20/14 lbs
50 Pull-ups
25 Overhead Squats, 75/45 lbs
10 Deadlifts, 225/185 lbs
5 Muscle-ups

Buyout

Deficit Barbell Rows
4 x maximum reps

Band Pull apart lying on bench – 3×20

WOD

10/9

Push Jerk 8×2 at 70% 1RM Then: Bear Complex 7-7-7-7-7 Use the heaviest weight you can for each set. Rest as needed between sets. Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round. Do 5 rounds : Power Clean Front Squat Push Press…

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