
October 31st, 2019 - PARTNER WOD
M-1: Strict Press
Establish 1RM
Then, 2 X 5 @70-75% of todays 1RM
*20 Min Time Cap M-2: Squat Clean/burpee/Double Under
PARTNER WORKOUT
Amrap 15 ("you go I go")
Option A:
20 Double Under
5 Bar Facing Burpee
3 Power Clean (115/75)
Option B:
20 Double Under
5 Bar Facing Burpee
3 Power Clean (75/55)
Option C:
20 Single Under
5 Bar Facing Burpee (Step over if need)
3 Hang Power Clean
*Gear 3
*Every round should be a sprint!

October 30th, 2019 - Lungey toes
M-1: Deadlift
Establish 1RM
*Take time between lifts, don't rush this
*Warm up sets of 3 until they hit 75% of previous 1 RM
*Conventional Deadlift Preferred. M-2: 3 RFT: Option A: 20 Front Rack Lunge (95/65) 20 T2B Option B: 20 Front Rack Lunge (75/55) 20 Knee Raise Option C: 20 DB Front Rack Lunge 20 Straight-Leg Sit up *Gear 2.5 *Target Time: 6:00 - 13:00

October 29th, 2019 - Squat and Row
M-1: Back Squat
*Establish 1RM
20 Min Cap
*Take time between lifts, don't rush this
*Warm up sets of 3 until they hit 75% of previous 1 RM. M-2: Row/AirSquat
For Time:
Option A:
2000m Row
100 Air Squat
2000m Row
Option B/C:
1500m Row
50 Air Squat
1500m Row
*Gear 2
*Maintain Consistent pace, goal is to match 2nd 2000m row time with the first
Target Time: 18:00 - 25:00

10/28/2019 - Farmers and Intervals
M-1:
5 Sets:
100' Farmers Carry AHAP
Max set of Strict Pull Up @RPE 7-8
*Scale to banded strict pull up (w/ challenging band) or Ring Rows *Don't go to complete failure on strict pull ups! Should have about 2-3 good reps left in the tank M-2: Bike/Box Jump/Power Snatch
4 Rounds For Time (1:1 Work/Rest)
Option A:
20/15 Calorie Bike
15 Box Jump Over 24/20"
10 Power Snatch (95/65)
Option B:
20/15 Calorie Bike
15 Box Jump Over 20"
10 Power Snatch (75/65)
Opti

October 27th, 2019 - BENCH AND FRIENDS
M-1: Strict HSPU
For Quality:
15-12-9
Strict HSPU
*100' Farmer Carry B/t each set AHAP
*Give them 15 min to do this M-2: Bench/Bike (Partner Workout)
For Time:
Option A:
100 Calorie Bike
100 Bench Press (135/95)
100 Calorie Bike
Option B:
100 Calorie Bike
100 Bench Press (115/75)
100 Calorie Bike
option C:
100 Calorie Bike
100 Bench Press
100 Calorie Bike
TIME CAP: 20:00

October 26th, 2019 - STARTED FROM THE BOTTOM NOW WE CLIMB
M-1: Back Squat/Front Squat
Every 3:00 X 7
2 Front Squat
4 Back Squat
*Weight is at 75% of your 3RM Back Squat M-2: DB Snatch/DB Power Clean/ Rope Climb
2 RFT:
Option A:
30 Alternating DB Snatch (50/35)
2 Rope Climb
20 DB Power Clean
2 Rope Climb
Option B:
30 Alternating DB Snatch (35/20)
2 Rope Climb
20 DB Power Clean
2 Rope Climb
Option C:
30 Alternating DB Snatch
2 Rope Walk Ups
20 DB Power Clean
2 Rope Walk ups

October 24th, 2019 - All the CALORIES
M-1: DB Row/Curl/Single Arm Bench
4 sets:
4 Barbell Strict Press
8 Single Arm Row/side
8 Band resisted Push Up
10 Double DB Curl (supinated)
*If they can't do banded pushup do regular, if not regular do knee push up.
*Build to Challenging but technically sound set of 4 on Barbell strict press and do all four sets at that weight M-2: Bike/Row
E3MOM X 8
Option A:
12/10 Calorie Row
*Amrap Bike Calories in Remaining Time
Option B/C:
10/8 Calorie Row
*Amrap Bike

October 23rd, 2019 - "Dead" lifts and Cleans
M-1: Power Clean
EMOM 10
3 TNG Power Clean
*Start at 50% and build M-2: Deadlift/Bike/burpee
4 Rounds (1:1 Work to Rest)
Option A:
10 Lateral Burpee over Bar
10 Deadlift (225/155)
15/12 Calorie Assault Bike
Option B:
10 Lateral Burpee over Bar
10 Deadlift (185/125)
15/12 Calorie Assault Bike
Option C:
10 Lateral Burpee over Bar
10 Deadlift
10 Calorie Assault Bike
*Score is time after very last round

October 22nd, 2019 - Snatches and Thrusters
M-1: Snatch
10 Min to build to Heavy single
AMRAP 4:
Max Snatch @75% of todays heavy single M-2: Thruster/Push Up
For Time:
Option A:
40 Thruster (95/65)
75 Push Up
40 Thruster (95/65)
Option B:
40 Thruster (75/55)
75 Push Up
40 Thruster (75/55)
Option C:
40 Thruster
75 Knee Push Up
40 Thruster