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TODAY'S WORKOUT

09.01.2016

8/31/2016

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WARMUP
200M RUN
10 AIR SQUATS
10 FRONT SQUATS
20 JUMPING LUNGE
:60 COUCH STRETCH (30/30)
:60 SAMSON STRETCH (30/30)
:60 BANDED DEADLIFT/HIP DISTRACTION

LIFT
1-BSQ 10/60,10/65,8/70,8/75
2-FSQ 5/60,5/65,2x5/70

WOD
ON THE 0:00
3 RFT 
10 THRUSTER @95/65
10 TTB
ON THE 10:00
2 RFT
20 THRUSTER @ 115/85
20 TTB
ON THE 20:00
1 RFT
30 THRUSTER @ 135/105
30 TTB
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08.31.2016

8/31/2016

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WARMUP
10 JACKS
10 PUSH-UPS
10 GROINERS
10 AIR SQUATS
10 FROG HOPS
10 SITUPS
10 PLANK UPS


LIFT
1-5x2 BENCH PRESS
2-5x2 POWER CLEAN
3A-4x2 PCL @ 80% OF ABOVE
3B-4x10 PLYO PUSH-UP (ONTO 45# PLATES)

WOD
10 AMRAP
4 BURPEES
8 BALL SLAM
16 AIR SQUAT
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08.30.2016

8/29/2016

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WARMUP
2:00 OF :30/:30 SINGLE UNDERS/FLR
10 SQUAT
10 FSQ
10 PRESS


LIFT
1-BSQ 8/65, 8/70,6/80,6/85
2-FSQ 5/60,5/70,5/75,5/80
3A-4x50' HANDSTAND WALK 
3B-4x5 WEIGHTED PULL-UP 


WOD
3 RFT
10 TTB
20 PULL-UPS
30 PUSH-UPS
40 THRUSTERS @ 45
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08.29.2016

8/29/2016

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WARMUP
2x10 SQUAT
2x5 GOB SQUAT
5x5 SINGLE LEG SQUAT OFF 20" BOX

THEN

4x
BARBELL COMPLEX
6 DEADLIFT
6 BO ROW
6 HANG PCL
6 FSQ
6 BSQ
6 PUSH-UP
*INCREASE WEIGHT EACH SET

THEN

WORK UP 80% DEADLIFT (5-6 sets)
5x3 DEADLIFT @ 80%

THEN

500m ROW FOR TIME

THEN

100 BARBELL CURL + 100 OVERHEAD TRICEP EXTENSTION @45/25
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08.27.2016

8/26/2016

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WARMUP
800M RUN 
10 SQUATS
10 PUSH UPS
10 PULL UPS
10 FROG JUMPS
10 LUNGES

LIFT
SQUAT 5X25 @50%
*MAX STRICT PULL UPS AFTER EACH SET

WOD 
FOR TIME
WITH A PARTNER, ONE WORKS AT A TIME
100 SQUATS
300 WALKING LUNGES
1600M RUN WITH MEDBALL 20/14 (200M RELAYS)
100 BURPEES

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08.26.2016

8/25/2016

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WARMUP
7 MIN DECK OF CARDS

WORK
1A-5x4 50' BANDED RUN -FORWARD
1B-5x250m ROW 
2A-5x4 50' BANDED RUN - BACKWARD
2B-5x50 DOUBLE UNDERS

WOD
"BETHANY"
W/ A BARBELL
5RFT 
6 DEADLIFT @ 155/115
4 FSQ
2 PUSH PRESS
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08.25.2016

8/24/2016

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WARMUP
10 SQUAT
10 FSQ
10 PRESS
20 JUMPING LUNGE
8 50' LYING SPRINT STARTS

LIFT
1-BSQ 10/60,8/70,8/75,8/80
2-FSQ 5/60,5/65,2x5/70
3A-3x5 REBOUNDING BJ
3B-3xME KTE 

WOD
5 RFT
5 CTB PULLUPS
10 HSPU
15 SITUPS
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08.24.2016

8/24/2016

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WARMUP
500m ROW
10 SQUAT
10 PRESS
10 FSQ
10 THRUSTER
10 DL

LIFT
1-5x1 SQ/CL THRUSTER
2-5x3 SQ/CL THRUSTER @ 80 of above
3A-2x10 STIFF LEGGED DL
3B-2x10 PLYO PUSH-UPS 


WOD
5 AMRAP
@53/35
5 KB OHS
10 KB SWING
5 KB OH LUNGE -L
10 KB OHS

REST 3
​

5 AMRAP
10 FRONT RACK SQUAT
5 SINGLE ARM SWING
10 FRONT RACK SQUAT
5 SINGLE ARM SWING
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08.23.2016

8/22/2016

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WARMUP
200 M RUN
10 AIR SQUATS
10 FRONT SQUATS
20 JUMPING LUNGE
10 DEADLIFT
:60 COUCH STRETCH (30/30)
:60 SAMSON STRETCH (30/30)

LIFT
1-BSQ:10/60,8/65,6/70,6/75,6/80
2-FSQ:5/60,5/70,5/75,5/75
3A-3x50' HEX CARRY+DEADLIFT
3B-3x10 DECK SQUAT

WOD
12 EMOM
EVEN:5 SNATCH @ 135/95
ODD:30 MAX CAL ROW; 30 MAX BURPEES OVER BARBELL
*alternating odds
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08.22.2016

8/21/2016

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WARMUP
400m RUN
STANDARD

THEN

5x5/5 SINGLE LEGGED SQUAT

THEN

2x:30/:30 
AIR SQUAT/SQUAT HOLD

THEN

10 MINUTES
5 THRUSTERS EVERY :30 @ 65/45
*cannot drop barbell at any point throughout workout
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